Category Archives: Blog

WOD (23-June-2017)
Push Press (10×3)
You choose the weight. Complete a set every 1:15!
Metcon (Time)
3 Rounds
30 Front Squats (95/65)
30 Pull Ups

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WOD (22-June-2017)
For Time:

45 Sit ups
30 Power Snatches (95/65)
100 Double Unders
30 Power Cleans (95/65)
45 Sit ups

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WOD (21-June-2017)
10 RFT

100m Run
25 Air Squats

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WOD (20-June-2017)
For Time:
21-15-9
Deadlift (275/185)
Strict Pull Ups
30 yard Handstand Walk (sub handstand hold, 30sec)

Handstand Walk Progression Pt.1
by gymnasticswod.com
In this video, here, Carl breaks down the progression for the Handstand Walk.  The key to a good Handstand Walk begins with a stable Handstand hold in a globally extended position, and from there the extended position will cause […]

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WOD (19-June-2017)
For Time:
800 meter Run
100 Shoulder to Overhead (95/65)
800 meter Run
 

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WOD (16-June-2017)
Push Press (6×6)
You choose the weight . Complete a set every 1:30 !
Metcon (AMRAP – Rounds)
Every 3 mins (7rds)
12 Hang Power Cleans (155/105)
12 Burpee over Bar

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WOD (15-June-2017)
Bulger (for time)
10 Rounds for time of:
150 meter Run
7 Chest-To-Bar Pull-ups
7 Front Squats, 135#
7 Handstand Push-ups
In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009
Scale by lowering rounds

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WOD (14-June-2017)
Back Squat (6×5 @60% of 1RM)
Every min (6mins)
Perform 5 back squats
Metcon (AMRAP – Reps)
10 min Amrap
50 Double Unders
10 DB Step Ups (55 and lower, 24/20)

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WOD (13-June-2017)
4RFT:
25 DB Snatches
200m run
15 Bar Facing Burpees
10 Pull Ups

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WOD (12-June-2017)
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift, 1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
This requires 3 barbells / athlete. If we have a huge class we may need to mix things up a little. Scale, scale, scale.

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