Workout Of The Day

  • 180618 ~ Andrew's Bear!

    Happy Birthday to Andrew Drapiza! For those of you who know Andrew, it is well known that he loves the barbell (the heavier the better) and hates gymnastics!  When requesting his Birthday WOD, Andrew gave some requests....heavy Power clean, increasing weight, or even Bear Complex.  Running was ok...just nothing over 400m!  Of course I had to put my own little twist on this Birthday WOD design.....

    A little bit Barbell...A little Run....And a little complex Bear Movement ;)

    Have a Great Day Andrew!! Happy Birthday!

     Strength:

    12 min to find 

    2 RM Box Front Squat 

    Conditioning:

    Andrew’s Bear

    Complete for time!

    200m Run

    Turf Length Bear Crawl (Down & Back)

    15 Power Clean (115/65#)

    200m Run

    Turf Length Bear Crawl

    13 Power Clean (135/85#)

    200m Run

    Turf Length Bear Crawl

    11 Power clean (155/105#)

    200m Run

    Turf Length Bear Crawl

    9 Power Clean (185/135#)

    200m Run

    Turf Length Bear Crawl

    7 Power Clean (205/155#)

    (20 min Cap)

    Cash Out:

    20 Plank to Pike Hamstring Stretch (on box).

  • 180616 ~ Sneak Attack!

    Conditioning:

    “Sneak Attack”

    Complete For Time:

    10 Rnds

    15/10 Cal Bike/Row

    10 Thrusters (95/65#)

    10 Burpee Over Bar

    (30 min Cap)

    Then…

    Team Mobility!

  • 180615 ~ Nate!

    Strength:

    “Push & Pull”

    EMOM 5 min

    Close Grip Floor Press

    5 x 5 - Increase weight every rnd

    Then…

    EMOM x 5 min

    BB Row w/ 2s Pause @ top

    5 x 5– Challenging weight

    Conditioning:

    “Nate”

    AMRAP 20 min

    2 MU

    4 HSPU

    8 KBS (70/50#)

    Cash Out:

    Mobilize & Socialize!

  • 180614 ~ G-P-P!

    GPP, an abbreviation for General Physical Preparedness, ie general physical readiness. It is the less sexy part of our training sessions that does not include heavy squats or technically challenging movements. Sure, everyone would rather work on their clean & jerk than row or walk around with a kettlebell. But, GPP will always be an important part of CrossFit and here is why:

    1.GPP AS THE BASIS FOR TECHNIQUE

    Without exceptions – from the absolute beginners to the CrossFit Games athletes – we all need days when we don’t perform any technically challenging movements and risk injury. GPP helps build the foundation of our fitness. Because it moves in the aerobic range around 60-70% of the maximum heart rate, it gives our body a different impulse than high intensity training.

    2. GPP TO BUILD YOUR STRENGTH

    If you think GPP won’t help you reach your new max squat or press goal you are wrong again. You don’t have to squat three times a week to improve. CrossFit builds on developing all 10 aspects of physical readiness in an environment that is constantly changing to help us move closer to our goal. Therefore, don’t avoid pushing the sled, carrying kettlebells and sandbags, rowing intervals or a 5k run. Your body needs constantly changing impulses to improve.

    3. GPP TO RECOVER

    The last thing your body needs after a long leg day is another day of squats. GPP is the ideal form of recovery for your next session. If we do Murph on Monday, it’s very likely that the next day will include a much more simple training session without added external weight. Especially if you go to the gym every day, you can’t destroy yourself training after training. Rather than being sore and staying at  home after a hard WOD come to the gym and try to move your whole body. And that’s exactly what GPP days are for.

    Strength:

    G-P-P

    15 min to complete

    3 rnds

    100’ FR Double KB Carry

    10 Bird Dogs (5 Each Side)

    5 BB Romanian Deadlift

    Conditioning:

    Sand Storm

    AMRAP 10

    10 Deadlifts (225/155#)

    200m Run

     **Push the intensity!*

    Cash Out:

    12 Min Goat Practice

  • 180712 ~ Quick Time Intervals!

    Speed Squats are back!! Focus creating speed and being explosive!  Today's WOD is Heavy! Can you get the work completed before the time is up?!

    Strength:

    Speed Front Squat

    EMOM x 4 min

    4 x 4 @ 70%

    Then..

    Sumo Deadlift High Pull

    EMOM x 4 min

     4 x 3 – Challenging Weight

    Conditioning:

    Quick Time!

    Every 2 min x 7 rnds

    36 DU

    9 Pullups

     3 Power Clean (185/135#)

    Cash Out:

    3 Rounds

    10 Banded Pull Aparts

    10 Banded Pull Downs

     20 Hollow Rocks

  • 180612 ~ Speed Boat

    Strength:

    12 Min to find 1RM Split Jerk

    Conditioning:

    “Speed Boat”

    3 Rounds

    30/21 Cal Row

    25 Wall Ball

    20 Single Arm DB Hang Clean & Jerk (50/35#)

    (20 min Cap)

    Cash Out:

    10 Lengths low bar sled push – Empty Sled

  • 180611 ~ Glute Bridges and Other Fun Things!

    Strength:

    8 min to work up to Heavy Barbell Glute Bridge

    Then…

    Every 90s x 5 min

     4 x 6 – 8 reps

    Conditioning:

    “Abs of Steel”

    Complete For Time:

    50 T2B

    50 Front Rack Lunges (115/75#)

    **Every time you drop = 200’ Shuttle Sprint

    (20 min Cap)

    Cash Out:

    50 Cal Recovery Air Bike

  • 180609 ~ Super Saturday is Here!

    Good luck to coach Vic, Maryam, and Savannah who starting the 1st leg of the  Ride to conquer this morning.  The girls will be departing from the Exhibition grounds and riding to Hamilton before taking a rest stop for the evening!  

    The girls have worked hard to raise over $2500 each! Great work ladies!!

    Today marks our first Super Saturday!! We are opening up the enrollment of the 9:30 am class and adding a 2nd coach to the floor!  There is no better way to kick off this change than with an epic partner WOD!

    Let's have some fun!

    “Super Girls”

    In Teams of 2

    Complete For Time

    1 mile Run (Teathered)

    “Karen”

    150 Wall Balls

    “Isabel”

    30 Power Snatches (135/95#)

    “Grace”

    30 Clean & Jerks (135/95#)

    1 mile Run (Teathered)

    (40 min Cap)

    **1 person working at a time**

    Cash Out:

    Mobilize & Socialize!

  • 180608 ~ Congratulations Coach Rob!

    Our Canuck family continues to grow!! Congratulations to Coach Rob, his wife Stephanie and Big Brother Will!! Finley Charles Cilia was born at 4:47 pm yesterday with his first official weigh-in at 7lb 4 oz. 

    Congratulations Coach Rob!!!

    Strength:

    15 min to complete 

    5 Rnds

    200m Heavy Sled Drag

    8 Tire Flips

    Conditioning:

    4 Rnds (20 min)

    Every 5 min 

    Complete:

    500m Row

    12 S20 (115/85)

    12 Pullups

    Cash Out:

    Mobilize & Socialize!

     

  • 180607 ~ 3RM Backsquat!

    Strength:

    12 min to find Backsquat 3RM

    Conditioning:

    AMRAP 15

    6 DB Alt. Snatch (3 per arm) (70/50#)

    6 DB OHS (any arm)

    9 Pushups

     200m Run

    Cash Out:

    12 min Goat Practice

  • 180606 ~ FRANcesco!

    Strength:

    Push Press

    Every 90s x 5 min

    4 x 5 @ 80%

    Conditioning:

    FRANcesco!

    Complete For Time:

    21-15-9

    Thrusters (95/65#)

    15 – 12 – 9

    Ring Dips

    5 – 3 – 1

    Rope Climb

     Cash Out:

    50 Cal Recovery Bike

  • 180605 ~ Linda's Recovery....Dub Step

    Strength:

    10 min to complete:

    3 rnds

    200’ KB Bottom Up Carry

    8 Goblet Reverse Lunge

    15 Banded Pull Aparts

    Conditioning:

    Dub-Step

    5 Rounds

    400m Run

    30 DU’s

    15 KBS

    (Rest 1 min)

    Cash Out:

    Core!

    3 Rnds

    30s Weighted Plank

    10 Deadbugs/side

    10s Descent Candle Stick

    (25 min Cap)

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