Workout Of The Day

  • 170624 ~ Happy Pride!!

    Happy Pride Weekend to all of our LGBTQ Family and Friends!  Hopefully the rain will hold off this weeked so all can enjoy in the festivities!

    Strength:

    Makeup Saturday!!!

    See Whiteboard for details

    Conditioning:

    “Stroke”
    30-25-20-15-10-5:
    Calorie Row

    *After each set, 1 round of:
    1 Rope Climb
    10 Push-ups
    15 Hollow Rocks

    (20 min Cap)

    Cash Out:

    Mobilize & Socialize

  • 170623 ~ Sled - Snatch - Walk!

    Strength:

    EMOM x 10 min 

    Full Squat Clean - Hang Squat Clean - Hang Power Clean - Power Clean

    Start @ 75% Power Clean, increase weight if movement allows.

    Then

    EMOM x 5 min

    5-7 3s “L”Sit Hold + T2B

    Conditioning:

    Complete For Time:

    400m Sled Pull (95/45#)

    15 Power Snatch (95/65#)

    12 OHS

    9 Burpee Over Bar

    400m Farmer Carry (70/50#)

    15 Power Snatch 

    12 OHS 

    9 Burpee Over Bar


    (20 min Cap)

    Cash Out:

    100 Hollow Rock

    100 Superman Rocks

    10 Candlesticks

  • 170622 ~ Granite Games Qualifier WOD 1

    Over the last couple of weeks, a number of our athletes have been participating in the Granite Games Qualifier, hoping to earn a spot to compete in the largest CrossFit Competiton in the World.  Athletes may qualify as a team or as individuals, in a very fierce competition pool!

    You may have seen some of the athletes attacking these wods as they have been quite a challenge!  Today is your chance to give one of the workouts a go!  How do you compare? check out how your score stacks up with the rest of the field at: 

    http://registration.floelite.com/competitions/9/divisions/20/scoreboard

    Approach today's workout as if your were trying to earn one of the Top 15 Spots in your division.....training with intensity is the best preparation for the Open!

    Strength:

    Pause Bench Press

    Every 2 min x 10 min

    5 x 8-12 @ 75%

    Then…

    EMOM x 6 min Alt.

    10-12 Ring Row (feet on bench if possible)

    10-12 Ring Dip

    Conditioning:

    Granite Games Qualifier WOD 1

    12 min AMRAP

    10 Hang Squat Clean (135/95#)

    10 Reverse FR Lunges

     20 C2B

    Cash Out:

    10 x 100m Sprint

    Work:Rest

     1:1


  • 170621 ~ 1 Min Rounds of Work!

    Strength:

    Snatch Complex

    EMOM x 10 min

    Full Snatch – Hang Snatch – Hang Power Snatch – Power Snatch

     Start @ 75% Power Clean, increase weight if movement allows.

    Conditioning:

    5 rounds for reps of:
    1 minute Double Unders

    1 minute Wall Balls (20/14)

    1 minute Cal. Row

    Rest 1 minute

    Score: Total Reps

    Cash Out:

    12 Min Goat Practice

  • 170620 ~ Swing - Push - Run!!

    It's Week 9 of our Hypertrophy cycle....only 3 more weeks remaining! Both weight and reps will be increasing....if you think you are Swole.....wait until this cycle comes to an end!  We will be switching gears in July moving towards a strength cycle....time to get all of our newly built muscle strong!!

    In July we will see the return of our full lifts, plus a tonne of heavy pulls!  We have drilled in all of our positioning.....let's see how we put it together!

    Before the Dog Days of Summer arrive, I just wanted to congratulate everyone on their hard work and dedication throughtout this cycle....I have seen nothing but dedication and hard work day in and day out!  Keep it up Canucks......we are stronger together!!

    Strength:

    Backsquat

    Every 2 min x 10 min

    5 x 8-12 @ 75%

    Then…

    Reverse Tabata x 8

    10s ME Strict HSPU **Defecit if possible**

    20s Rest

    Conditioning:

    Complete 3 Rounds For Time:

    30 KBS (50/35#)

    20 HSPU

    400m Run

     (15 min Cap)

    Cash Out:

    2 x 12 Reverse Hypers @ 35% 1 RM Backsquat

  • 1170619 ~ Twining!

    Happy Birthday to our Canuck Box Twins Andrew Drapiza & Michelle Petras.....who knew they were twins?!?! Today's Monday Mashup reflects each individuals's request, mix with a 4 minute interlude (Andrew is older by 4 min).

    Grab your Twin and prepare to take on the Dragons!  

    Happy Birthday Michelle & Andrew!!

    We hope you have a great day!

    Drapiza Double Dragon

    In Teams of 2

    Complete For Time:

    With a 37 Min Running Clock:

    At 0:00 - Andrew

    10 Rnds

    3 Bar MU

    7 Clean & Jerks (115/85)

    **Partner must complete entire rnd before switching**

    Score: Total Rnds or Total Time

    At 16:30

    4 min AMRAP

    5 DB Thrusters (50/35#)

    100m Sprint

    (Conga Line)

    Score: Total Rnds Completed

    At 20:30

    10 Rnds - Michelle

    3 Deadlift (225/155#)

    7 Box Jump (24/20”)

    **Partner must complete entire rnd before switching**

    Cash Out:

    Mobility!

  • 170617 ~ Burden Banf

    Strength:

    "Makeup Saturday 

    See Whiteboard for Details!

    Conditioning:

    Complete For Time:

    “Burden Banf”

    800m Burden Run (45/25# Plate)

    21 Push Jerks (185/125 lb)

    15 Push Press (155/105 lb)

    9 Strict Press (115/80 lb)

    Cash Out:

    Mobilize & Socialize

  • 170616 ~ Counting Down!

    Strength:

    Clean & Jerk

    EMOM x 10 min

    Min 1: 5 @ 50%

    Min 2: 4 @ 60%

    Min 3: 3 @ 70%

    Min 4: 2 @ 75%

    Min 5-10: 2 @ 75%+

     ** Increase weight if technique is solid**

    Conditioning:

    Complete For Time:

    For time:
    10 Thrusters (95/65#)
    10 Cal Row

    10 Push Ups
    8 Thrusters, (115/85#)
    8 Cal Row

    8 Push Ups
    6 Thrusters, (135/95#)
    6 Cal Row

    6 Push Ups
    4 Thrusters (155/115#)
    4 Cal Row

    4 Push Ups
    2 Thrusters (185/125#)

    2 Cal Row

     2 Push Ups

    Cash Out:

    100 Hollow Rock

    100 Superman Rocks

     10 Candlesticks

  • 170615 ~ Bro Day!

    Everyone needs a "Bro Session here and there! Happy Bro Day!

    Strength:

    Bro Day!

    Every 90s x 11 min Alt.

    4 x 8-12 BenchPress @ 70%

    4 x 8-12 DB Press (AHAP)

    Conditioning:

    For Time

    5–10–15–20–15–10–5 Reps of

    Overhead Squats (115/75 lbs)

    Ring Dips

    Cash Out:

    2 x 12 Reverse Hypers @ 30% 1 RM Backsquat

  • 170614 ~ Unbroken!

    Strength:

    Every 90s x 12 min

    Snatch High Pull + Hang Power Snatch + Hang Full Snatch

    Start @ 70% Power Snatch and increase weight if technique holds.

    Conditioning:

    On the 3 minute for 12 minutes:
    15/12 Cal Row

    12 KBS (70/50#)

    9 Unbroken Power Snatch (115/75#)

    Cash Out:

    12 Min Goat Practice

  • 170613 ~ DT Del Pino!

    If the Synthetic Christmas wasn't enough for the week.....we have another Special WOD coming your way!  A very special Birthday Shout Out goes to Steph Del Pino!! Unlike yesterday's WOD where dumbells were the focus.....today will feature Steph's favorite barbell movements!

    Today isn't a marathon....it's a sprint!  Happy Birthday Del Pino!  Hope you have a great day!

    Strength:

    Every 2 min x 8 min

    Deficit Deadlift

     4 x 8-12 @ 70%

    Conditioning:

    “DT Del Pino”

    Complete 3 Rnds For Time

    26 Wall Balls

    19 Deadlifts (155/115)

    9 Hang Squat Clean (155/115#)

    1 Jerk (155/115#)

    (20 min Cap)

    Cash Out:

    2 Min Accumulated “L”sit hold on Rope, Rings, or Bar

  • 170613 ~ It's Synthetic!

    Happy Birthday Andres!!  Did you know that Andres current single Synthetic is in the Top 10 for Canadian dance songs?!? Such a talent on and off the WOD floor!!!

    It's the 12 Days of Christmas....in June....can we say that it's synthetic?!?!  A Big Birthday shout out to goes to Andres!  Please make sure you give him an extra special Birthday Hug

    Happy Birthday Andreas.....have an awesome day!!

    Conditioning:

    Happy Birthday Andres

    “Synthetic Christmas”

    1.Bar MU

    200m Run

    3 T2B

    4 DB Thrusters (50/35#)

    5 HSPU

    6 DB FR Lunges (50/35#)

    7 DB Push Press (50/35#)

    8 Burpee Box Jump Over

    9 DB OHS (single DB)

    100 DU’s

    11 Tire Flips

    1200m Row

     (40 min Cap)

    **WOD runs just like the song! 



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