Workout Of The Day

  • 180816 ~ Gimpy!

    When life gave her lemons, Jess made Lemonade!! Hampered by a bum shoulder, Jess hasn't let it get in the way of her training.  She scales WODs when needed, and pushes every session with max intensity!

    Happy Birthday to the gimpiest beast in the box!! Today.....there will be no scaling for this girl, as all movements have been handpicked for her abilities!

    Have a great day Jess!!

    Complete For Time


    800m Run

    10 Rnds

    5 Ring Rows

    10 Push ups

    15 Air Squats

    800m Run

    **Wear a weighted vest if you have one**

    (30 Min Cap)

    Cash Out:

    10 Rope Climbs




    100 Hanging Knees to Elbows

  • 180814 ~ Farm Hand


    Push Jerk 

    EMOM x 6 min

    3 @ 75-80%

    Speed Work….Fast & Snappy


    Tempo Strict or Banded Pullup 

    6 rnds

    40s Work : 20s Res

    4-6 Reps

    Tempo: 21-2

    2s Up, 1s Pause with Chin Over Bar, 2s Down

    **Try to pull chest as high as possible**


    Farm Hand

    AMRAP 15 Minutes

    7 Deadlift (315/225lbs)

    100’ Farmer Carry (70/50#)

    7 Strict Ring Dips

    Cash Out:

    12 Min Goat Practice

  • 180814 ~ Life Is A Journey....Not A Destination!

    Life may be a is todays's WOD!  Can you score a 10/10?!  


    Pause Overhead Squats

    EMOM x 7 min
    7×2 @ 75-85%
    3 Second Pause in the bottom each rep


    Journey Man

     Every 2:00 for 20 Minutes

    Row 400m

    20 HSPU

    Alternate Movements each 2 Minute window

    Cash Out:

    5 x 1 min

    Sandbag Bearhug Hold

     5 x 10 Sandbag Bearhug Squats

  • 180813 ~ Power Up!

    Do you have a friend who is interested learning how to use a barbell, but does not know where to get started?  Spread the word....Power Up is coming to Canuck!

    Learn how to effectively and safely gain strength through lifting under a coach's watchful eye. This barbell focused program is set in a controlled and welcoming environment. This approach will allow YOU to gain the confidence in lifting, as well as get you closer to YOUR GOALS!

    Start Date: Sept., 25, 2018
    Location: 710 Progress Avenue, Unit 5
    Time: Every Tuesday & Thursday @ 7:30PM, Sunday @ 8:30AM
    Class Duration: 75 minutes


    Squat Clean and Split Jerk 

    EMOM x 10 min

    2 @ 75-80% 1RM

    Drop Every Rep

    **Focus on Perfect movement**


    Power Up!

    AMRAP 10

    5 Power Cleans (205/135#)

     10 T2B

    Cash Out:

    10 Rounds:
    Assault Bike

    15/12 Cal

     Rest: 1:1

  • 180811 ~ Team Mashup!!

    We are well overdue for a sold team Mashup!  Grab 2 of your favorite people, a sandbag, and a barbell and let's have some fun!!

    Saturday Mashup!

    In Teams of 3 

    Complete For time:

    3 Rounds for time of:
    15 Deadlifts, (155/105)
    12 Hang Power Cleans, (155/105 )
    9 Push Jerks, (155/105 )

    3 Rounds for time of:
    1 Sled Push (135/90#)
    10 Overhead Squats, (155/105)

    3 Rounds for time of:
    10 Front Rack Lunge, (155/105)
    10 Hang Squat Cleans, 155/105

    **1 partner working at a time. Other 2 will continuously complete a sandbag burden run. Each partner will complete The Assigned work before they can switch out**

    Each 400m lap completed = - 1s from team time.


    Goal: Complete all 3 rnds before teammates complete 1 lap. Tag out can only occur at the back doors.

    (30 min Cap)

    Cash Out:

    Mobilize & Socialize!

  • 180810 ~ Boogie & Bounce!

    Happy Friday!! We will be rounding out the week with some Oly lifting and a little burner of a Triplet! Push the will be over before you know it!


    EMOM x 8 min

    Full Snatch + Hang Snatch

    8 x 1
    As Heavy As Possible
    Weight can move up and down across eight sets


    Every 2 min x 6 min
    Good Mornings

    Target: 95/65#
    Scale as necessary.


    Boogie & Bounce!

    Complete For Time:

    15 Shoulder to Overhead (165/115lbs)

    15 Bar Facing Burpees

    30/20 Calorie Row

    10 Shoulder to Overhead

    10 Bar Facing Burpees

    20/15 Calorie Row

    5 Shoulder to Overhead

    5 Bar Facing Burpees

    10 Calorie Row

    Cash Out:

    12 Min Goat Practice

  • 180809 ~ Fight Night!


    Sumo Deadlift

    EMOM x 10 min

    10×3 @ 60%

    Speed Work


    Fight Night

    Complete 5 Rnds (25 min)

    40s Work/20s Rest

    Wall Balls (20/14#)

    Box Jump (24/20”)

    Handstand or Wall Walk

    Push Ups

    Calorie Bike

    Score: Total Reps

    Cash Out:

    8 Rounds
    Sprint 100m
    *Walk back to starting line slowly for recovery/rest

  • 180808 ~ Split & Press!


    Every 90s x 4 min 

    Barbell Bulgarian Split Squats

    6×10 (3×10/side) – Challenging Weight

    Tempo of 2:1
    Take twice as long on eccentric as concentric. Or, Fast on the way up, Slow on the way down.


    EMOM x 5 min

     Seated Dumbbell Press


    Heavy and Unbroken


    AMRAP 12 Minutes
    15 Toes to Bar
    3 Sled Drags (135/95#)
    10 Toes to Bar
    2 Sled Drags

     5 Toes to Bar

    1 Sled Drag

    (Start over, no rest)

    Cash Out:

    Glute Ham Raise
    Tempo of 2:1

    **Fast on way up – 2s descent.**

  • 180807 ~ D-Struction!


    EMOM x 5 min

    Power Clean and Push Jerk

    5×5 @ 75%+

    Drop Every Rep



    3 Rounds:
    10 Front Squats (205/135lbs)
    15 Hollow Rocks
    20 Ring Dips
    15 Hollow Rocks

    10 Front Squats
    Rest 2:00

     Score: Total time (including rest)

    Cash Out:

    6 Rounds:
    Row 500m
    Rest 2:00

  • 180804 ~ Long Weekend Chipper!!

    The Long Weekend is Here!! for those of us on a staycation, we have a fun Partner Chipper on tap!  A little bit of odd object....a little bit of teamwork....and a whole lot of fun!


    “Long Weekend”

    In Teams of 2

    2 Rounds

    400m Sled Drag (135/90#)
    50 Medball Cleans (20/14)
    50 Power Snatch (75/55)
    400 Meter Teathered Run
    50 Hand Release Push-ups
    50 Burpee Pull-ups

    **One athlete working at a time. Split reps as desired**

    (40 min Cap)

    Cash Out:

    Mobilize & Socialize!

  • 180803 ~ 3 min Maddness!


    EMOM x 6 min
    3 Squat Clean and Split Jerk
    70%+ 1RM


    Empty The Tank

    In a 3-minute window:

    200m run
    3 Ring Muscle-ups
    Max Reps Thrusters (135/95 )

    *Rest 1 minutes & repeat until 30 Thrusters have been achieved.

    (20 min Cap)

    Cash Out:

    12 Min Goat Practice

  • 180802 ~ Can You Go The Distance?


    8 min Max Distance Sandbag Bear Hug Carry

    8 min Max Distance Farmer Carry


    “How High?”

    Complete for Time


    KB SDHP (70/50#)


    Cash Out:

    6 Rounds:
    50′ Single Arm Overhead Walking Lunge Steps
    Rest as needed
    You choose DB Weight.

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