November 26th, 2015

Check Your Ego At The Door

Today’s WOD

  1. Bench press x 3,3,2,1,1,1 – go every 2 min, build per set to a 1RM
  2. EMOM x 5 – Pendlay rows x 4-6 tough reps @ 31X2


4 Rds for max reps

1 min row – cals

REST 15 sec

1 min HR push ups

REST 15 sec

1 min strict pull ups

Rest 90 sec



– some pressing and pulling work today, keep form tight and strict and see what you can do

– giver on the min pieces and see if you maintain or how much you drop off

November 25th, 2015


Cpl. Nathan Cirillo, 24, a reservist based in Hamilton with the Argyll and Sutherland Highlanders regiment leaves behind a young son. Cirillo was shot while he was standing guard at the National War Memorial on the morning of October 24th, 2014. Despite efforts to resuscitate him, the 24-year-old died of his wounds. The shooter was later gunned down inside Parliament.

Today’s WOD


5 Rds for time:

24 wall balls 20/14, 10’/9′

200m run

24 KBS  1.5/1.0

250m row



– A Canadian fallen hero WOD

November 24th, 2015

Deni - Muscle - up

First Muscle-up. Way to go Deni!

Today’s WOD

  1. EMOM x 5, hang snatch OR hang clean x 3 @ 70%
  2. Go every 90 sec x 3 sets – 30 sec front rack hold with barbell loaded to 110% of front squat


7 min AMRAP

7 Hang power snatch @ 115/75 OR Hang Power Clean @ 155/105

14 T2B



– Get warmed up and choose your poison for the day (clean or snatch)

November 23rd, 2015


Today’s WOD

A1. L1) Pull ups x 5-10  reps, rest 1 min

       L2) Chest to bar pull ups 4-8, rest 1 min (try and pull bar to bottom of the sternum this will make        it much easier to get on top of the bar or rings for that muscle up)

      L3) Muscle ups x 3-5 reps, rest 60 sec ( Must be able to do a Sternum to bar pull up before                       working on transition work)

A2. Hollow holds x 20 sec, rest 60 sec x 5


With a 2 min timer:

Row 300/250m, in remaining time AMRAP push ups

REST 2 min b/t sets x 5

* score is total push ups



– Use appropriate scaling and reps for you

– row hard and make your push ups “beautiful + perfect”!

November 21st, 2015

Chris H and atlas stone

Happy 50th Chris! Okay it’s not until Tuesday, but today we celebrate!

Today’s WOD

“The Hummel”

In teams of 3

each person does…

3 Rounds

50 Wall Ball 20/14, 10’/9′

50 cal Row

50 Burpees

*Each person starts at a different station and switches when the person in front of them is done their 50 reps

November 20th, 2015

Amy F

Today’s WOD

A1. Deadlift 5, 3, 1, 5, 3, 1 (go @ 75, 85, 90, 80, 90, 95%) rest 1 min

A2. Skill practice – choose something and practice for 1 min (MU’s, DU’, HS walk, rope climbs, levers, etc), rest 1 min, then back to DL


3 Rds for time (15 min time cap)

20 cal row

20 Box jumps 24/20”

15 HSPU’s


  • Get warm for deads then hit them up, pick a skill and work it!
  • 3 rds are doable, go for it
  • If you don’t have push ups continue to work towards them try picking a lower box then your used to or put your feet on a plate to reduce the angle of the box push up. Have push ups but can’t HSPU work on your tripod to push up option only do half the reps though to keep intensity up.

November 19th, 2015


Today’s WOD

  1. Bench press x 2-3 reps @ 85-90%, go EMOM x 6
  2. Hollow holds x 20 sec, rest 10 x 4


8 min AMRAP

10 Pull ups

15 Med ball cleans

30 DU’s



  • Scale pull ups by doing ring rows but continue to move feet closer to the wall, if your looking to work a little more on kipping use a box under feet for ring rows and complete kipping ring rows
  • Bench should be heavy, but repeatable
  • Wod is short and sweet