01.29.14

WOD

21-15-9

Power Cleans (95lbs/135lbs)
Chest To Bar Pull Ups

01.28.14

WOD

10 Minute AMRAP

30 Shoulder to Overhead (65lbs/95lbs)
20 Box Jump Burpees (20"/24")
15 Toes To Bar
20 Shoulder to Overhead (85lbs/125lbs)
30 Box Jump Burpees (20"/24")
15 Toes To Bar
Max Effort Shoulder to Overhead (115lbs/155lbs) for remainder of the 10 minutes

REMINDER: We will be CLOSED this Saturday Feb. 1/2014. We will be heading to Saskatoon for the Cast Iron Competition! Sorry for the inconvenience. Have a great weekend! :)

01.27.14

Team WOD

20 Minute Time Cap (Congo Line)

800m Row
30 Walking Lunges (10lbs/25lbs)
15 Thrusters (75lbs/115lbs)

01.24.14

WOD

6 Rounds For Time

5 Power Cleans (95lbs/135lbs)
5 Front Squats (95lbs/135lbs)
10 Tall Burpees

01.23.14

WOD

15 Minute AMRAP

20 Kettle Bell Swings (35lbs/53lbs)
10 Kettle Bell Snatches (Right)
10 Kettle Bell Snatches (Left)
20 Split Jumps

01.21.14

WOD

3 Rounds for time

15 Thrusters (85lbs/115lbs)
15 Pull Ups
15 Sit Ups

01.20.14

WOD

9 Minute AMRAP

50 Double Unders
20 Wall balls (14lbs/20lbs)
10 Toes To Bar

01.16.14

WOD

3 Rounds for time

15 Box Jump Burpees (20"/24")
15 Chest To Bar Pull Ups
10 Deadlifts (155lbs/225lbs)

01.14.14

WOD

5 Rounds for time

30 Minute Time Cap

30 Kettle Bell Swings (44lbs/62lbs)
15 Wall Balls (14lbs-9'/20lbs-10')
7 Power Snatches (65lbs/95lbs)

01.13.14

OPEN WOD 11.2

15 Minute AMRAP

9 Deadlifts (100lbs/155lbs)
12 Hand Release Push Ups
15 Box Jumps (20"/24")

01.10.14

WOD

For Time

14 Power Snatch (65lbs/95lbs)
14 Box Jumps (24"/30")
14 Power Snatch (65lbs/95lbs)
14Box Jumps (24"/30")
5 Push Ups
7 Power Snatch (65lbs/95lbs)
7 Box Jumps (24"/30")
7 Power Snatch (65lbs/95lbs)
7 Box Jumps (24"/30")
10 Push Ups

REMINDER: If you would like a shirt or a tank top please have your order in by Jan. 14. We will be ordering in extras but they will only be a select few sizes and colors. Thanks :)

01.09.14

WOD

For Time

Can be broken into any combination of reps or sets
150 KBS (53lbs/70lbs)
50 Toes To Bar

01.08.14

TEAM WOD (4 team mates)

20 Minute Time Cap

120 Pull Ups (30 each person)
20 Synchronized Push Press (80lbs/115lbs)
240 Double Unders (60 each person)
20 Synchronized Deadlifts (155lbs, 170lbs/225lbs, 245lbs)
240 Box Jumps (20"/24" - 60 each person)


If you would like a shirt or tank top please have your order in by Jan. 14/2014. We will be ordering extra but it will only be a select few sizes and colors. Thanks :)

01.07.14

WOD

Open WOD 11.4

10 Minute AMRAP

60 Bar Facing Burpees
30 Overhead Squats (90lbs/120lbs)
10 Muscle Ups

01.06.14

WOD

1st Year Anniversary

30 Minute Time Cap

 

50-40-30-20-10

Double Unders
Air Squats

 

15-12-9

CTB Pull Ups
Deadlifts (135lbs/225lbs)

 

3 Rounds

10 Wall Balls (14lbs-9'/20lbs-10')
10 Thrusters (65lbs/95lbs)
10 Hand Release Push Ups