Workout Of The Day

  • 180119 ~ James

    Today we will take a break from our regularly scheduled Maxout Week to wish James Creighton Good Luck!!!

    James has been accepted into the Canadian Armed Forces and will be departing on Sunday for basic training over the next few months. 

    James has literally grown up (and filled out) right before our eyes!  His work ethic, and unwavering dedication to improving himself is second to none!  

    We are sad to have you leave us, but are so proud to have you defending our country and representing your Canuck Community. 

    The path ahead is not going to be easy, rely on your inner strength, and the support of your community.....YOU CAN DO THIS!!

    Conditioning:

    “James”

    Complete For Time:

    1000m Row/2000m Bike

    30 HSPU

    1000m Row/2000m Bike

    30 Power Cleans (155/115#)

    1000m Row/ 2000m Bike

    10 Sled Push (135/95#)

    1000m Row/2000m Bike

    (40 min Cap)

    Cash Out:

    Mobilize & Socialize!

  • 180118 ~ Synchro Styles!

    There is no better way to follow up a Squat Clean PR than with some heavy deads!! We have been working towards this for the last 20 Weeks!!  Remember safety 1st!

    Strength:

    20 min to find 1RM Deadlift

    Conditioning:

    In Teams of 2

    9-15-21-15-9

    Synchro Bar Facing Burpees

     Push Press (135/95#) – I Go You Go

    Cash Out:

    100 Hollow Rocks

     100 Superman Rocks

  • 180117 ~ PR City On The Whiteboard!!

    PR's all over that Whiteboard this week!!  Let's keep it up!

    Strength:

    20 min to find 1RM Clean (squat)

    Conditioning:

    Pukie!

    3 Rounds

    On a 5 min Clock:

    15 Box Jump Over

    15 Thrusters (95/65#)

    15 T2B

    15 Cal Row

    - 1 Min Rest -

    Try to beat your time every time!

    Cash Out:

    12 min Goat Practice

  • 180116 ~ OHS

    Strength:

    12 min to find 1RM 

    Split Jerk

    Then…

    12 min to find 1 RM OHS

    Conditioning:

    4 Rounds 

    On a 4 min Clock

    2 min ME Cal Row

    1 Min ME Wall Ball

    1 Min ME DB Lunge (50/35#)

    Rest 1 min

    Score: Cals & Reps

    Cash Out:

    10 Rope Climbs or 5 x 10 Hanging Knees to chest

  • 180115 ~ Maxout Week!

    We have been working for over 20 Weeks....now it is time to retest!!  Tighten your belts...it's MAXOUT WEEK!!!

    Strength:

    20 min to find 1RM Backsquat

    Conditioning:

    Cindy

    20 min AMRAP

    5 Pullups

    10 Pushups

    15 Squats

    Cash Out:

    Mobilize and prepare for more big lifts!!

  • 180112 ~ Wodapalooza Weekend!

    Wodapalooza starts today!! Good luck to Canuck Team The Young (Coach Victoria & Maryam) & The Master (Coach Tav)!!  Today's conditioning piece will give everyone a chance to experience what the girls will be feeling in Miami!!

    You can follow all of the action at https://www.thewodapalooza.com/

    Push the intensity just like you were on the Stadium Floor!!  Send the girls some energy! Let's go ladies!!

    Strength:

    Jerk

    Every 90s x 6 min

    2 @ 80/85/90%

    2 x 1 @ 95%

    Then…

    Every 90s x 6 min

    OHS

    5 @ 75%

    4 @ 80%

    3 @ 85%

    2 @ 90%

     1 @ 95%

    Conditioning:

    Wodapalooza Tester

    2 Rounds

    6 MU

    12 Power Snatch (115/80#)

    20 Cal Row

    (12 min Cap)

    Cash Out:

    50 GHD Situps

     50 GHS Back Extensions

  • 180110 ~ A Little Sweat....and a Little Bit of Mobiity!

    As we prepare for the Open, we need to remember the importance of mobilization and recovery!  Sometimes we get so focused on training hard, that we forget that recovery and mobilization is just as important! This week has been pretty tough on the body....let's sweat a little, then get Swole and Bendy!

    Conditioning:

    Complete For Time:

    3 Rounds

    500m Row

    21KBS (50/35#)

    15 Ring Dips

    9 Pullups

    then....

    It's a surprise! :)

  • 180110 ~ Front to Back!

    Are you feeling the Volume & Intensity this week......The Open is Coming....We will be prepared!

    Strength:

    “Front to Back”

    EMOM x 3 min

    Backsquat

    5 @ 35/45/55%

    Every 90s x 6 min

    Front Squat

    5 @ 75%

    4 @ 80%

    3 @ 85%

    2 @ 90%

     1 @ 95%

    Conditioning:

    Complete For Time

    5 Rnds

    5 Squat Clean (135/95#) or 65%

    5 Burpee Over Bar

    4 Rnds

    5 Squat Clean (155/105#) or 70%

    5 Burpee Over Bar

    3 Rnds

    5 Squat Clean (185/115#) or 75%

    5 Burpee Over Bar

    2 Rnds

    5 Squat Clean (205/125#) or 80%

    5 Burpee Over Bar

    1 Rnd

    5 Squat Clean

    5 Burpee Over Bar (215/135#) or 85%

    (20 min Cap)

    Cash Out:

    12 min Goat Practice

  • 180109 ~ Get Out Yo' Seat & Jump Around!!

    Strength:

    Clean & Jerk

    Every 90s x 6 min

    3 @ 75%/80%/85%

    2 @ 90%/95%

    **No Misses** Drop every rep**

    Conditioning:

    “Jump Around”

    In Teams Of 2

    EMOM x 21 min

    Alternating

    15 DB OHS (50/35#)

    10 HSPU

    **Every 3 rnds – 50 DU’s (or 75 SU).

    Score: /21

    Partners are working on different movements and switch at the end of each minute. Remaining time in the minute after completing the prescribed reps is the rest period. Every third minute, both partners complete 50 DU’s or 75 single-unders. For example: in minute 1, Partner A completes the dumbbell thrusters while Partner B completes the HSPU. In minute two, they switch. In minute 3, they each complete the 50 double-unders or 75 single-unders. Continue this pattern for 21 minutes.

    Cash Out:

    30 Shoot Thru’s

     **Every 10 reps ME “L” sit hold

  • 180108 ~ Deload & The Open

    It's Deload Week!!! We have worked hard building muscle and strength for the last 12 Weeks......let's back off from the heavy Raw lifts this week and prepare to max out!!  Mark your calendars....you won't want to miss this:

    Raw Lifts (Squat, Deadlift, Press) - Week of Jan. 15th

    Olympic Lifts (Snatch, Clean & Jerk, OHS) - Week of Jan. 22nd

    Speaking of the Deadlift Maxout....there are still a few spots remaining in the East Bound Powerlifting Deadlift Seminar on Saturday January 27th - 12 - 3 pm. This is a free session.....how can you resist!

    Registration for the 2018 CrossFit Open starts this Thursday!!!  The time to test our fitness is near!  In order to kick off this 5 Week fitness party, today we will be completing our 1st Open tester WOD.....a little ditty from 2011! The key to success in the Open is hitting every WOD with INTENSITY! How many rounds can you squeeze in before the 20 min buzzer?

    Strength:

    Press

    EMOM x 4 min 

    3 @ 55%

    2 @ 65%

    1 @ 70%

    1 @ 75%

    Rest 2 min 

    1 x AMRAP @ 80%

    **Try to beat your last score**

    Conditioning:

    Open Workout 11.5 

    AMRAP 20 minutes of:

    5 Power Cleans (145/100#)
    10 Toes-to-bar
    15 Wall Ball Shots (20/14#)

    Cash Out:

    Tabata x 8 Wall Facing Handstand hold.

  • 180106 ~ Evil EMOM!

    Oooh......don't you love it when the WOD Names are scary?!?!  Did deep and keep your intensity high!!

    Strength:

    "Makeup Saturday!!"

    Conditioning:

    “Evil EMOM”

    EMOM x 14 min alt..

    Odd: 10 Thrusters (95/65#)

     Even: 10 Cal Bike/Row alt.

    Cash Out:

    Mobilize & Socialize!

  • 180105 ~ Backsquat!!

    Strength:

    Backsquat

    EMOM x 4 min 

    3 @ 55%

    2 @ 65%

    1 @ 70%

    1 @ 75%

    Rest 2 min 

    1 x AMRAP @ 80%

     **Try to beat your last score**

    Conditioning:

    AMRAP 15

    30 Wall Ball (20/14#)

    20 Single Arm DB OHS (50/35#)

    10 Power Clean (135/95#)

    Cash Out:

    10 x Sled Push – Med. Weight.

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