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April 24th, 2017

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Wishing Coach Phil the very best as he begins the next chapter of his life living and coaching CrossFit in Toronto 🙂

Today’s WOD

Go every 3 min x 5 sets 3-5 deadlifts @ 80-85%

10 Box jumps

+

“Death by pull ups”

Notes: – minute 1 = 1 pull up, minute 2 = 2 pull ups etc until failure. Reps can be broken up as needed as long as they’re complete within the minute. If you fail before 10, continue on with doing burpees!

April 22nd, 2017

Priceless 🙂

Today’s WOD

With partner always running together and splitting reps.

2 Rounds:

200m run

50 Russian kb swings 2.0/1.5

200m run

40 power snatch 95/65

200m run

30 squat cleans 95/65

200 m run

40 back squats 95/65

200m run

50 push press 95/65

April 21st, 2017

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Today`s WOD

A1. Front squat x 5-7 reps @ 75-80%, rest 10 sec

A2. Strict pull ups x 6+, rest 2 min x 4

+

With a partner, perform 10 sets EACH

10 Wall balls

100m row

*1 person working at a time, P2 waits until row is complete

Notes: – “I love leg days like I love my wife…never skip leg days!”

April 20th, 2017

 

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A little post WOD Mobility 🙂

Today’s WOD

A. Power clean x 1.1.1, go every 2 min x 6 sets @ 85%+

+

For time

3 rds of: 15 HPC @ 115/75

15 Burpees

RUN 800m

3 rds of:

15 HPC @ 115/75

15 Burpees

Notes: 3 rds of HPC and burpees, then 800m run, then another 3 rds of HPC and burpees

April 19th, 2017

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Today’s WOD

A1. Push press x 5-7 reps @ 75-80%, rest 10 sec

A2. Hollow hold x 30 sec, rest 90 sec x 4

+

3 sets for time with a partner:

200/250m row

15 Russian KBS @ 2/1.5 5

Wall walks OR 10 HSPU’s Rx

+

*partner 2 doesn’t begin row until P1 starts HSPU’s, same goes for rds 2 and 3

– Each person will perform 3 sets on metcon

April 18th, 2017

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Congrats to our most recent Group Fundamental Grads!

Today’s WOD

A. Go every 2:30 x 4 sets – Back squat x 5-7 reps @ 75-80%

+

For reps:

Tabata jumping lunges 8 sets of 20:10

REST 1 min

Tabata sit ups

REST 1 min

Tabata row

REST 1 min

Tabata air squats

Notes: – score for tabata is lowest number of reps for each combined

April 17th, 2017

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Today’s WOD

A1. Press x 5-7 reps @ 75-80%, rest 10 sec A2.

A2.Strict pull ups x 6+ reps, rest 2 min x 4

+

3 sets of:

12 Deadlifts @ 155/105

9 HPC @ 155/105

6 S2OH @ 155/105

Run 400m

REST 2 min b/t sets

Notes: – scale pull ups in order to get 6+ reps/round – score is slowest round on metcon