“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 […]
Posts Tagged ‘Run’
Thursday, November 28/19
“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)
Tuesday, November 26/19
“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.
Saturday, November 23/19
“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
Tuesday, November 19/19
“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….
Monday, November 11/19
“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 […]
Wednesday, October 9/19
“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 – […]
Monday, October 7/19
“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 […]
Saturday, October 5/19
“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 […]
Wednesday, October 2/19
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…..