Posts Tagged ‘Run’

“Partner Powder Keg” AMRAP 5: 42/30 Cal Bike 1 Round of Cindy Max Clean and Jerks (135/95) Rest 5 Minutes AMRAP 5: 28/20 Cal Bike 2 Rounds of Cindy Max Clean and Jerks (155/105) Rest 5 Minutes AMRAP 5: 14/10 Cal Bike 3 Rounds of Cindy Max Clean and Jerks (185/135) Partner up, add your […]

“Goat Day” EMOM 24 1 – Strict Pull up x 10 2 – Perfect Push up x 15 3 – Air Squat x 30 4 – Run x 100m (Tailor reps up or down / :45 sec cap at each movement)

“Snack Bar” 3 Rounds: 400 Meter Run 10 Power Cleans (155/105) 500/400 Meter Row 10 Push Jerks (155/105) Ovais, crushing D-Ball cleans.

“Smash Mouth” Run x 200m Cal Bike x 12/10 One Round of “Bergeron Beep Test” * P2 starts run when P1 starts “Bergeron Beep Test” (1 Round of “Bergeron Beep Test”: 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees) Turkey Bacon consumed today courtesy of Greg and his team at TruLocal . THANK YOU

“Sea Horse” 3 Rounds: 40/30 Calorie Assault Bike (P1) 800 Meter Row 400 Meter Run (P2) 20 Burpees If you want to transform, it starts with food. You knew that….

“Bulger” Ten rounds for time of: • Run 150 meters • 7 Chest to bar pull-ups • 135/95 pound Front squat, 7 reps • 7 Handstand push-ups Every year on Remembrance Day we do a workout named “Bulger” to pay tribute to a Canadian Solider named Nicholas Bulger. Canadian Forces Corporal Nicholas Bulger, 30, of […]

“WOW Air” 3 Rounds: 40 Air Squats 400 Meter Run 20/15 Calorie Row 200 Meter Weighted Run (50/35) September Super Committed (20+) and Committed Club (16+) Mike B – 17 Emma – 19 DR – 18 Ovais – 19 Marissa – 21 (Sept Member of the Month!) Joanne – 16 Audrey – 21 Kara – […]

“LV WOD” AMRAP 29 Teams of 2 Buy in: 1600m Run (split) – 34 x Wall Ball (20/14) – 34 x Cal Row – 34 x Burpee over Bar – 34 x Power Clean (135/95) Today we bring you some news that we’ve been holding onto but now we are sharing publicly in hopes we […]

“Donkey Do” Team of 3 80/60 Cal Bike 40 Clean and Jerks (135/95) 200m Run each 80/60 Cal Bike 40 Power Snatches (115/80) 200m Run each 80/60 Cal Bike 40 Thrusters (95/65) 200m Run each 30 min cap. We are doing a workout called “LV WOD” for Coach Lindsay who is currently battling with breast […]

Build to heavy single: Strict Press Then, “Miracle-Gro” 5 Rounds: 200 Meter Run 12/9 Calorie Assault Bike 9 Strict Presses (95/65) The Bar Hang Club…..