Workout Of The Day

  • 1800816 ~ 2017 Games Chipper

    Strength:

    Deadlift

    EMOM x 6 min

    3 @ 80-85%

    Then..

    Push/Pull

    EMOM x 6 min Alt.

    a.40s ME Strict Ring Dips. 20s Rest

    b.40s ME Ring Rows. 20s Rest

     *False grip!**

    Conditioning:

    2017 CrossFit Games Chipper...ish

    For time:

    100 pull-ups

    80 AB Mat Situps

    60 Pistols

    40-cal. row

    20 DB Push Presses (50/35#)

    Cash Out:

    12 min goat practice!

  • 170815 ~ Pukie!!

    Strength:

    Hang Clean + 2 Split Jerks

    EMOM x 5 min @ 80-85% Jerk

    Conditioning:

    Pukie!

    In Teams Of 2

    With a 16 min Running Clock Complete:

    Partner 1: 1,000 meter Row

    Partner 2: AMRAP

    8 Front Squats (185/135 lbs)

    4 Shoulder-to-Overhead (185/135 lbs)

    15 KBS (50/35#)

    Partners will switch once the 1000m is complete.

    Then…

    Partner 1: 800m Run

    Partner 2: Continue AMRAP

    Score: Total Rounds of AMRAP

    Cash Out:

    3 x 15 GHD Situps

     3 x 15 GHD Hip Extensions

  • 170814 ~ Thank You!!

    The Eastbound Summer Classic was a huge hit!! The box was full of athletes, spectators and judges!!  A BIG shout out to Coach Rob and the entire Eastbound Squad for running such an amazing day of lifting!! There was a tremendous amount of work that went into making the day run smoothly....from set up, to loading the bars, to take down, the team of volunteers were on the ball!

    What an awesome community we have!! Way to show a little piece of it to the rest of the world!

    There is no better way to follow up a day of watching heavy lifting....than by lifting heavy! Week 6 of our Accessory Strength cycle starts today!

    Strength:

    Reverse Front Rack Lunges

    EMOM x 4 min

    4 x 8 – Challenging Weight

    Then…

    BN Push Press

    EMOM x 4 min

     4 x 8 @ 75-80% Push Press

    Conditioning:

    For Time:
    30 Handstand Push Ups
    15 Power Cleans (155/105lbs)
    20 Handstand Push Ups
    10 Power Cleans
    10 Handstand Push Ups

    5 Power Cleans

    Cash Out:

    “Curls For The Girls”
    4 x 15 DB Bicep Curls
    4 x 15 Hammer Curls

  • 170811 ~ Float Like a Butterfly....Sting Like A Bumble Bee!!

    Strength:

    All the Small Things!

    18 min to complete the following:

    Every 90s

    a .4 x 12 Seated DB Press – Heavy but doable.

    b.4 x8 KB Deadlifts (Heavy)

    c. 4 x ME Strict Wide Grip Pullups

    Conditioning:

    “Bumblebee”
    AMRAP 10
    Power Snatch (115/80#)
    EMOM: 7 Wall Balls (20/14#)

    Score: Total Power Snatch

    Cash Out:

    400m KB Farmer Carry

    400m Sled Drag (light)

  • 170810 ~ Ladder Up!!

    Strength:

    Every 90s x 9 min

    7 x 5

    1 ¼ Front Squat @ 80%

    Then….

    EMOM x 5 min

    5-8 Strict HSPU

    **Deficit if possible**

    Conditioning:

    Ladder UP!

    AMRAP 12

    1 Deadlift (305/255#)

    10 T2B

    20/15 Cal Row

    2 Deadlift

    10 T2B

    20/15 Cal Row

     3 Deadlift….

    Cash Out:

    100 Close Grip Push Ups **Not for time**

  • 170809 ~ Happy Birthday Ali!

    Happy Belated Birthday to our resident endurance queen!  It is no surprise that her requested Birthday WOD involves a tonne of running.....sandwiched in between a choice number of movements!  

    Ali requested a selection of various Hero WODs in order to celebrate this special day, instead...I decided to mash up a Hero WOD just for her!  Her energy warms the entire box everytime she is in it.......her WOD will leave your muscles just as warm!!

    Happy Belated Birthay Ali!! Hope you had a great day!!

    Conditioning:

    Happy Birthday Ali!!

    “When Glen Met Nancy”

    800m Run

    30 C&J (135/95#)

    20 Burpee Over Bar

    10 OHS (135/95#)

    800m Run

    10 Rope Climbs

    20 Burpee Over Bar

    30 OHS (135/95#)

    800m Run

    (40 min Cap)

    Cash Out:

    12 min Goat Practice

  • 170808 ~ The Quick & the Thrusted!!

    Short duration....high intensity is the name of today's game!!  Push that pain zone...your prize is waiting at the end of the WOD!

    Strength:

    EMOM x 7 min

    7 x 5 Hang Power Clean @ 80% Power Clean

    Then…

    Every 90s x 5 min

    4 x 8 Pendlay Row

    Conditioning:

    “The Quick & The Thrusted”

    Complete For Time:

    3-9-15-21-15-9-3

    Thruster (95/65#)

    Box Jump (20/14#)

     (15 min Cap)

    Cash Out:

    3 x 15 GHD Situps

     3 x 15 GHD Hip Extensions

  • 170806 ~ Congratulations Matt & Ade!!

    Today marks a very special day for one of our favorite OG box couples.....Coach Ade & Matt!! These two are as energetic, fun and talented as any couple you could hope to meet, and I have no doubt that their wedding day will reflect that same great energy!!  They met on a treadmill (no lie)......and their relationship has flouished and grown much like their Platform PR's!

    Please join me in wishing Matt and Ade a wedding day as joyful as the two of them, and a lifetime filled with adventure, opportunity and happiness!!

    Congratulations from your Canuck Family!!! xoxxo

    Strength:

    "Makeup Saturday!!"

    - See Whiteboard for details

    Conditioning:

    “Matt & Ade…Wedding Bells!”

    5 rounds for time of:
    200m DB Farmers carry (50/35#)
    20 deficit push-ups, hands on dumbbells
    10 S20 (50/35#)

    (20 min Cap)

    Cash Out:

    Mobilize & Socialize

  • 170804 ~ Friday Fun!

    I can't believe it's Friday already!!  The Fittest Male, Female, and Team will be crowned this weekend.....who do you think it will be?!?!

    Strength:

    EMOM x 10 min

    Power Clean + 2 Push Press

     Work Up to a heavy Double

    Conditioning:

    AMRAP 12 

    3 Squat Cleans & Jerk (215/135#)

    200m Sprint

     20 Box Jump Overs

    Cash Out:

    12 min Goat Practice!

  • 170803 ~ Ogar

    Kevin Ogar is a legend in the CrossFit world. He was a top-level competitor, competing in both sanctioned and un-sanctioned events. He was a rugby player, and all around great guy. Something went wrong in a competition....a snatch went bad, and when all was said and done, Kevin was, and is, in a wheel-chair now. Kevin still climbs ropes, still lifts weights.....still does CrossFit.

    Kevin Ogar is what CrossFit is all about.

    It’s about finding what you can do, and doing it. It’s about looking at a challenge, and finding your way of tackling it.

    It’s about being surrounded by people who are doing the same thing, even if it is in a different way. Who support you in finding your strength, your method, your super power.

    There are hundreds of thousands of people who CrossFit. Those who look like Superheroes are the minority. Those who act like Superheroes are the majority.

    We just do it. Every challenge we’re faced with, we just find a way!!

    Strength:

    Every 2 min x 6 min

    Deadlift Rack Pulls (Below Knee)

    3 x 10 @ 75% Max DL

    Then...

    EMOM x 3 min

    Bench Press

     3 x 5 @ 65%

    Conditioning:

    OGAR

    AMRAP in 14 minutes

    3 Snatch (135/95 lb)

    1 Ring Muscle-Up

    12 Wall Balls (20/14 lb)

    Cash Out:

    400m Sled Drag (95/45#)

  • 170802 ~ Games Week....an Inspiration to Us All

    'The Games' are where the top 40 men and 40 women who qualify from nationals compete to get the title "Fittest on Earth." A great way to prepare for these festivities is to watch the CrossFit documentary with the same title.  Many of these athletes train 4-5 times a day. Matt Fraser came 2nd place in 2014. He also came 2nd place in 2015.Training full time for 365 days a year, up to 5x a day....That's 1825 gruelling workouts just to come in 2nd place!

    At the 2015 Games, Matt Fraser came in 40th in the sprints event...dead last.His background is 10 years of Olympic Lifting, he was not blessed with the ability to sprint very fast.

    When they finished the event he looked at the camera and went. "Well that sucked!"

    40th out of 40 athletes, then came back to finish in 2nd place.

    That must of stung his ego a bit, to say the least. If he'd only finished in the top 25 for that event, he probably would of got the top spot overall!

    The same event came up AGAIN in last year's games. Matt spent the majority of the year before the games training on his own and what no one knew is that he had added track work to his training. He sneakily started doing sprint training.He competed in the 2016 games and didn't just improve his performance....He didn't even just move up the rankings a bit...He won the heat!!

    He went from crossing the line last to crossing it first, IN UNDER A YEAR!

    He wasn't celebrating "yes I won, I'm the best" or anything like that.

    This is what Matt said about winning:

    "As I stand on the podium with the winners title no one really knows about all the evenings I had to use my flashlight on my phone to find my way back to the car from the track, so I am really glad all the hard work paid off."

    That was super inspiring for me.

    I can't help but behind every success is an element of unspoken of background hard work!

    The Games are full of inspirational stories.  When you watch the events this weekend, don't overlook all the blood, sweat, and tears it has taken to get to that level.  Sometimes it takes sacrifices and a tonne of hard work to reach your goals!

    When you walk into the box today, take a look at the goals you wrote on the goals board.  It is much easier to write something down, then it is to go out and do it!  Have you been putting your extra time in at the "track?"  How are those pullups coming along?  

    Dig deep and find the Games Competitor that exists inside us all! 

    Strength:

    EMOM x 10 min

    Full Snatch

     Work Up to a Heavy Double

    Conditioning:

    “Fire Alarm”
    For Time:
    3 Rounds Bergeron Beep Test
    50/35 Cal Row
    3 Rounds Bergeron Beep Test
    50/35 Cal Row
    3 Rounds Bergeron Beep Test

    (25 min Cap)

    Cash Out:

    Mobilize & Socialize

  • 170802 ~ Games Week....and Inspiration to Us All

    'The Games' are where the top 40 men and 40 women who qualify from nationals compete to get the title "Fittest on Earth." A great way to prepare for these festivities is to watch the CrossFit documentary with the same title.  Many of these athletes train 4-5 times a day. Matt Fraser came 2nd place in 2014. He also came 2nd place in 2015.Training full time for 365 days a year, up to 5x a day....That's 1825 gruelling workouts just to come in 2nd place!

    At the 2015 Games, Matt Fraser came in 40th in the sprints event...dead last.His background is 10 years of Olympic Lifting, he was not blessed with the ability to sprint very fast.

    When they finished the event he looked at the camera and went. "Well that sucked!"

    40th out of 40 athletes, then came back to finish in 2nd place.

    That must of stung his ego a bit, to say the least. If he'd only finished in the top 25 for that event, he probably would of got the top spot overall!

    The same event came up AGAIN in last year's games. Matt spent the majority of the year before the games training on his own and what no one knew is that he had added track work to his training. He sneakily started doing sprint training.He competed in the 2016 games and didn't just improve his performance....He didn't even just move up the rankings a bit...He won the heat!!

    He went from crossing the line last to crossing it first, IN UNDER A YEAR!

    He wasn't celebrating "yes I won, I'm the best" or anything like that.

    This is what Matt said about winning:

    "As I stand on the podium with the winners title no one really knows about all the evenings I had to use my flashlight on my phone to find my way back to the car from the track, so I am really glad all the hard work paid off."

    That was super inspiring for me.

    I can't help but behind every success is an element of unspoken of background hard work!

    The Games are full of inspirational stories.  When you watch the events this weekend, don't overlook all the blood, sweat, and tears it has taken to get to that level.  Sometimes it takes sacrifices and a tonne of hard work to reach your goals!

    When you walk into the box today, take a look at the goals you wrote on the goals board.  It is much easier to write something down, then it is to go out and do it!  Have you been putting your extra time in at the "track?"  How are those pullups coming along?  

    Dig deep and find the Games Competitor that exists inside us all! 

    Strength:

    EMOM x 10 min

    Full Snatch

     Work Up to a Heavy Double

    Conditioning:

    “Fire Alarm”
    For Time:
    3 Rounds Bergeron Beep Test
    50/35 Cal Row
    3 Rounds Bergeron Beep Test
    50/35 Cal Row
    3 Rounds Bergeron Beep Test

    (25 min Cap)

    Cash Out:

    Mobilize & Socialize

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