Workout of the Day

Come join us for open gym from 1000-1200!

Partner WOD – Teams of 3: For Time 90/60 Cal Row 150 Wall Balls 20/14 90 Deadlifts 225/155 150 Wall Balls 20/14 90/60 Cal Row Only one work/one rest for today’s partner wod, so we should be treating everything as… Read more »

Conditioning: Alt EMOM 28 Minute 1: 10/8 Cal Bike Minute 2: 10-12 Chest-to Bar Pull Ups Minute 3: 50 DU/45 sec DU attempts/50 SU Minute 4: 5 front squats at 70% of 1RM clean Workout – we’re going to be… Read more »

Skill: Kipping Handstand Push Up Skill Work Working on kicking up to the wall, deficits, proper kip form, ect. For those proficient in HSPU, Every 90s for 8 rounds (12 min) perform 50% of max strict HSPU immediately into equal… Read more »

Strength: Bench Press – 4×5 @ 80% Conditioning: AMRAP 4 *repeats* 8 Bar Facing Burpees 8 Clean and Jerks 115/85 Rest 2:00 Repeat 2 times Workout – Looking for pacing and consistency here. 4 minutes may seem like a short… Read more »

Weightlifting: Clean and Jerk – 4×3 at 80% Weightlifting: Warm up sets do not count, all 4 sets at 80%. Drop and reset each rep, no more than 2 min rest between sets. Reminder to perform same lifts as on… Read more »

Gymnastics: Bar Muscle Ups – 10 minutes of of skill work or Banded/Jumping Bar Muscle up – 4×5 Bar Muscle Ups – 4×5 *** IMMEDIATELY AFTER) 3 Sets of Max Strict Pull Ups – rest 60s We’re going to be… Read more »

Hero WOD: Bulger 10 Rounds for time 150m run 7 Chest To Bar Pull Ups 7 Front Squats 135/95 7 Handstand Push Ups Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s… Read more »

Partner WOD (Teams of 2) For Time: 100 Front Squats 95/65 100 Sumo Deadlift High Pull 95/65 100 Front Rack Forward Lunge 95/65 100 Push Press 95/65 50 Front Squats 115/85 50 Sumo Deadlift High Pull 115/85 50 Front Rack… Read more »

Strength: Back Squat 10 at 60% 8 at 70% 6 at 75-80% 4 at 80-85% Conditioning: For Time: (14 min cap) 40 Cleans 135/95 | 95/65 | 75/55 20/15 Cal Bike 30 S2O 135/95 20/15 Cal Bike 20 Overhead Squats… Read more »