Category Archives: WOD

Tuesday 06.30.15

WARM-UP PVC Mobility 250m Row 2 Rounds of: 20 Mountain Climbers 10 Light DB Push Press 5 Air Squats w/ 3 sec hold at bottom SKILL 15:00 HSPU Teaching/Technique Work E/F: Kicking up on the wall and lowering P: Rx … Continue reading

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Monday 06.29.15

WARM-UP 200m Run 2 Rounds of: 15 Air Squats 10 Banded Y’s 10 Light plate shoulder ring-outs Shoulder Mobility STRENGTH OH Squat 3-3-3-3-3 *looking to increase each set METCON 4 RFT: 8 Thrusters 4 Muscle Ups (Bar or Rings) 200m … Continue reading

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Sunday 06.28.15

Open Gym 10:00am – 12:00 noon

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Saturday 06.27.15

TEAM WOD: di-fran-nie 150 du buy in 42-30-18 deadlift 225/155 hspu thruster 95/65 pull ups 150 sit up cash out Hero WOD: Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian … Continue reading

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Friday 06.26.15

WARM-UP PVC Mobility 200m Jog 3 Rounds of: 10 Arm Circles 10 PVC Good Mornings 10 Burpees STAMINA 2 RFT: 50 Double Unders 250m Row METCON 4 RFT: 400m Run 15 DB Snatch 15 Burpees E: 25/15# F: 35/20# P: … Continue reading

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Thursday 06.25.15

WARM-UP PVC Mobility 500m Row 2 Rounds of: 20 Lunges w twist 15 Sit-ups 10 Air Squats 3:00 dynamic warm up – Coach’s Choice STRENGTH Front Squat 3-3-3-3-3 METCON For Time: 10-8-6-4-2 Chest to Bar Pull-ups 2-4-6-8-10 Curtis P’s (deadlift … Continue reading

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Wednesday 06.24.15

WARM-UP PVC Mobility 2:00 Jump Rope 3 Rounds of: 10 Duck Walk Steps 10 Push-ups 10 Scorpions STRENGTH Push Press 3-3-3-3-3 METCON 14:00 EMOM Even: 20 Wall Ball Odd: 50m Farmer’s Carry E: 12/10#; 30/20# F: 14/10#; 40/30# P: 16/12#; … Continue reading

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Tuesday 06.23.15

WARM-UP PVC Mobility Jog 400m 2 rounds: 15 Slam Ball Thrusters 20 Jumping Jacks 25 Straight Leg Sit-ups 30 Mountain Climbers SKILL 8:00 EMOM Even: 5 Strict Pull-ups Odd: 5 Ring Dips METCON 3 RFT: 4 Wall Climbs 7 Squat … Continue reading

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Monday 06.22.15

WARM-UP PVC Mobility Row 300m 3 Rounds: 10 Burpee squat broad jumps 10 Inch worm push up to down dog :03 hold 30 High knee taps :20 Plank Hold OLY 6X1 Clean Complex Power Clean + Hang Clean + Squat … Continue reading

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Sunday 06.21.15

Open Gym 10:00am – 12:00 noon

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