Workout Of The Day

  • 171021 ~ Saturday Gasser!

    More running.....let's take advantage of this beautiful fall weather before we get locked up inside through the winter!  Push the intensity and make your lungs burn today!

    Strength:

    Makeup Saturday! See Whiteboard for details!

    Conditioning:

    Gasser!!

    Complete For Time:

    8 rnds

    200m Run

    30 DU’s

    15 KBS (50/35#)

     (20 min Cap!)

    Cash Out:

    Mobilize & Socialize!

  • 171020 ~ Dumb Chief!

    Strength:

    Deadlift

    Every 2 min x 10 min

     5 x 8 @ 60%

    Conditioning:

    “Dumb Chief”

    800 Meter Run

    6 Rounds “DB Chief” (50/35#)

    400 Meter Run

    4 Rounds “DB Chief” (50/35#)

    200 Meter Run

    2 Rounds “DB Chief” (50/35#)

    **DB Chief - 3 DB Power Clean - 6 DB Push Ups - 9 DB Front Squats**

    Cash Out:

    Mobilize & Socialize

  • 171019 ~ Call It A Throwdown!!

    Today your Partner will not be your friend!! Choose wisely because today we will battle to the death!!

    Skill:

    Handstands!!

    With a Running Tabata Clock:

    3 rnds Alternating:

    a. Back To Wall HS Hold

    b. Wall Walk + Hold

    Then…

    3 Rnds

    3-5 Strict HSPU **Defecit if possible**

    ME Kipping HSPU

    Conditioning:

    The Battle! 

    (24 min)

    I Go You Go! 

    AMRAP 3

    21 OHS (95/65)

    21 Burpee Over Bar

    Max Calorie Row

    Rest 3:00 

    AMRAP 3

    18 Thrusters (115/80)

    18 Burpee Over Bar

    Max Calorie Row

    Rest 3:00 

    AMRAP 3

    15 OHS (135/95)

    15 Burpee Over Bar

    Max Calorie Row

    Rest 3:00 

    AMRAP 3

    12 Thrusters (155/105)

    12 Burpee Over the Erg

    Max Calorie Row

    Score: Total Calories

    **Partner with the lower score must complete an extra 60 Cal. Row**

    Cash Out:

    12 min Goat Practice

  • 171018 ~ Amanda!

    Strength:

    Clean & Jerk

    Every 90s x 6 min

    5 @ 65/70/75/80/85%

    **Drop and reset after every rep**

    Then…

    Spend 10 min working on Ring Muscle Up Practice/Progressions

    False Grip Beat Swings

    False Grip Pullups

    Strict MU from Kneeling Position

    Banded Progressions

    Conditioning:

    “Amanda”

    Complete For Time:

    9 -7 – 5

    Muscle Up (Ring)

    Cash Out:

    8 x 60’ Sled Push - Heavy

     Snatch (135/95#)

  • 171017 ~ A Chipper Tuesday!

    Strength:

    Back Squat

    Every 2 min x 10 min

     5 x 8 @ 60%

    Conditioning:

    Tuesday Chipper

    Complete For Time:

    60 Pistols

    50 Wall Balls (20/14#)

    40 Box Jumps (24/20”)

    30 Deadlift (185/135#)

    20 power cleans (185/135#)

    10 front squats (185/135#)

    (20 Min CAP)

    Cash Out:

    EMOM x 5 min

    12 Seated Rope Pullups

    (Switch Top Hand every 6 reps)

    Then…

     2 min Accumulated Rope “L” Sit or Knees to Chest

  • 171016 ~ 3 More Days to Register for the Canuck Games!!

    Grab your partner!! Only 3 more days to Register for the Games!! It's our 5 year anniversary! You won't want to miss this!

    Deload week is over!! Our strength cycle is back!  We are finished with our 10's and our new focus will be the Crazy 8's!!

    Strength:

    Push Press

    EMOM x 4 min

    5 @ 70/75%

    3 @ 80/85%

    Then…

    SGPP + OHS

    Every 2 min x 8 min

    2 + 5 @ 70/75/80%

    1 + 4 @ 85%

     ** % of 1RM OHS**

    Conditioning:

    Scmonday!

    Complete 3 Rnds For Time:

    400m Run

    30 Alt. DB Snatch (50/35#)

    20 Pullups

    Cash Out:

    50 GHD Situps

    50 Reverse Hypers @ 30% 1RM Backsquat

     **Break up reps anyway**

  • 171014 ~ Dumb Down

    Makeup Saturday!

    See White Board for this Week's Options

    Conditioning:

    “Dumb Down”

    AMRAP 15:

    15 Toes to Bar

    12 Dumbbell Reverse Lunges (50/35)

     9 Dumbbell Clean and Jerks (50/35)

    Cash Out:

    Mobilize & Socialize!

  • 171013 ~ Wodapooza Qualifier WOD 2

    Strength:

    Snatch (Full)

    Every 90s x 7 min

    5 @ 65/70/75/80/85%

    Then…

    Snatch Pull

    EMOM x 3 min

     5 @ 90/95/100%

    Conditioning:

    Death By Triplet

    WZA 2017 Qualifier WOD 2

    Every 2 min x 14 min

    8 Burpee Box Jump Over

    8 Hang Power Snatches (95/65#)

    8 Thrusters (95/65#)

    **2 min to complete 24 reps. Rest remainder of the time. If athlete can no longer complete 24 reps in 2 min, then AMRAP the remaining time.**

    Score: Total complete rnds.

    Cash Out:

    Mobilize & Socialize

  • 171012 ~ Back To Front

    Strength:

    Front Squat

    EMOM x 4 min

    5 @ 70%

    5 @ 75%

    5 @ 80%

     4 @ 85%

    Conditioning:

    Front To Back: Back To Front 

    Complete 4 Rnds

    Alternating A & B

    a. 3 min to complete

    30 Wall Ball (20/14#)

    ME Cal Row

    b. 3 min to complete

    30 Cal Row

    ME Wall Ball (20/14#)

    Score: Total # of ME reps.

    ** Rest 2 min after each rnd**

    Cash Out:

    4 rnds

    10 Scap Pullups

    ME UB Strict Pullup

    Rest As Needed

  • 171011 ~ Dubs & Deads for Diana!!

    Another day...another birthday WOD!! A very happy belated birthday to Diana who just turned a ripe old 23!!  Deadlifts and dubs are a few of her favourite things.....with a splash of Kettlebell swings to give it some spice!

    Happy Belated Birthday Diana!! we hope you have a great day!!

    Strength:

    Push Press

    EMOM x 4 min

    6 @ 65%

    5 @ 70%

    4 @ 75%

    3 @ 80%

    Then…

    Tabata x 8

    Wall Facing HS Hold

    20s:10s

    Conditioning:

    Diana’s Dubs & Deadlift’s 23rd!

    Complete 5 Rnds for Time

    23 DU’s

    20 KBS (50/35#)

    10 Deadlift (225/155#)

    (20 min Cap)

    Cash Out:

    12 min Goat Practice


  • 171010 ~ Congratulations and Birthday Wishes!!

    Congratulations to Coach Bernie who successfully completed the Chicago Marathon on Sunday!! After many months of blood, sweat, and tears in training, Bernie can now cross off one of his goals off of the 2017 Goals Board! What are you doing to achieve your goals?!?!

    Today's workout has been brought to you by Coach Andrew!  Do you think that you would get through one of Andrew's Birthday WOD without a significant endurance component?! Finding your pace will be the key to get you through!

    Happy Birthday Andrew!! Hope you have an awesome day!!

    Conditioning:

    Andrew’s 40th Birthday Bash!

    Complete For Time:

    1977m Row

    40 Sit-ups

    40 Box Jump Overs

    40 Hang Power Clean (95/65)

    40 Pullups

    4 Rope Climbs

    (40 min Cap)

    Cash Out:

    50 GHD Situps

    50 Reverse Hypers @ 30% 1RM Backsquat

     **Break up reps anyway**


  • 171009 ~ Thanksgiving Painstorm!

    Happy Thanksgiving!!  I would like to say so many thank you’s to all of you who make this place what it is.  Less than five years ago Canuck was nothing more than a name with 4 empty walls, a few barbells, and a small handful of smiley, hard working, dedicated members. Fast forward to today and we have grown into the best CrossFit community out there! 
    Thank you all for your work in helping us build an incredible place we can all be proud of!!!


    Conditioning:

    Pain Storm XXIV

    In teams of 2

    Complete For Time:

    100 meter Run

    50 Burpees

    200 meter Run

    100 Push-Ups

    300 meter Run

    150 Lunges

    400 meter Run

    200 Air Squats

    300 meter Run

    150 Lunges

    200 meter Run

    100 Push-Ups

    100 meter Run

    50 Burpees

    Cash Out:

    Mobilize & Socialize

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