WOD: Clean / OHS – Pushup – KBS
Friday Workout Of the Day LIFT Cleans 5×3 WOD: 8 min AMRAP 5 OHS (95/65) 5 push ups 5 KB swings
Friday Workout Of the Day LIFT Cleans 5×3 WOD: 8 min AMRAP 5 OHS (95/65) 5 push ups 5 KB swings
Thursday Workout Of the Day HAPPY HALLOWEEN! DON’T FORGET YOUR COSTUME FOR TODAY!! LIFT Deadlift 5×3 @ 80% WOD “Spooky 6’s” 6 Rounds… 6 Handstand Pushups 6 Pullups 6 Squats 6 Hollow Body Rocks 6 Jump Lunges 6 Knees to Elbows 6 Power Cleans (135/95)
Wednesday Workout Of the Day SKILL: Hand stands WOD: (Partner) Partner #1: 1000m row Partner #2: Max rep wall balls Each partner rows twice then…. 400m run together
Tuesday Workout Of the Day LIFT Press 5×3 WOD "Helen" 3 Rounds… 400m Run 21 Kettlebell Swing (50/35) 12 Pullups
1) Congrats to our costume winner, Mike Ackworth! For the amazing Pac-Man costume, you win a gift card to sportchek! 2) Belated congrats to our September member of the month, Brad Holder! Brad’s attendance was second to none and picked up his first muscle up! Great job Brad! October’s winner will be announced in a …
Monday Workout Of the Day LIFT Front Squat Pause Reps 3×4 WOD 10min AMRAP 1+ (upward ladder) Thrusters (135/95) Dips
Sunday Workout Of the Day Hero WOD "Jason" 100 Squats 5 Muscle Ups 75 Squats 10 Muscle Ups 50 Squats 15 Muscle Ups 25 Squats 20 Muscle Ups
Saturday Workout Of the Day LIFT Clean 3×5 Benchmark WOD “Fight Gone Bad” 3 Rounds, 1 Min each… Wall Balls (24/20) Sumo Deadlift high pull (75/45) Box Jumps (20/18) Push Press (75/45) Calorie Row Rest
Friday Workout Of the Day LIFT Press 3×5 WOD 8min AMRAP 3 Power Snatch 6 Dips 9 Toes to Bar
Thursday Workout Of the Day LIFT Snatch 3×5 WOD 100 Double Unders 80 Lunges 60 Situps 40 Burpees 20 Pullups