December 01, 2014

Congratulations to Amy and Andrew for taking first place at the Battle of the AMRAPs in Scarborough. And great performance by Dylan, Janae, Tera and Bob at the Threshold Competition where they placed fourth over all. Great job everyone we are all very proud.

Strength:

On The Minute X 7

1 Snatch

Strict Pull Ups/Muscle Up Progressions

WOD:

5 Rounds

5 Power Cleans (155/105)

10 Front Rack Walking Lunges (155/105)

5 Handstand Push Up

November 30, 2014

Strength:

Choice

4-4-4-4

Team WOD

50 Wall Balls - Wall Sit
50 Pull Ups - Plank
50 KB Swings (53/35) - Sit Up 50
50 Box Jumps - Hollow Hold
50 Cal Row - 50 GHD

While one partner works the other holds or does core skill.
Switch Between the two to complete total reps

November 29, 2014

Strength:

Push Press

4-4-4-4

WOD:

3 Rounds

40 Kettlebell Swings (overhead)

30 Wall Balls

20 Box Jumps

10 Pull Ups

There are still spots available for the Christmas Party. Please ask the coaches about details. 

November 28, 2014

Strength:

On The Minute X 7

2 Power Snatch

(Increase from November 21)

On The Minute X 7

2 Power Clean & Jerk

(Increase from November 21)

WOD:
7 Rounds
5 Back Squat (225/155)
10 Burpees

November 27, 2014

The timeline of our gym. Started off in 400 square feet at the Live Well, move to a warehouse with no heat while the renos were being finished. Then we had 2800 square feet and now we have just under 5,000 square feet. Its been a roller coaster 

Strength:

Clean + Jerk

2+1 - 2+1 - 2+1 - 2+1

Clean Pulls

3-3-3-3-3

WOD:

Tabata

8 Rounds

20 Seconds work

10 Seconds rest

Shoot Throughs

Kettlebell Swing

Shoulder Taps

November 26, 2014

Strength:

Front Squat

3-3-3-3

Bench Press

5-5-5-5-5

WOD:

7 Minute AMRAP

3 Deadlift (225/155)

3 Wall Balls

6 Deadlifts

6 Wall Balls

9 Deadlift

9 Wall Balls

……..

November 25, 2014

Congrats to Kira and Leanne for their Half Marathon!

Strength:

Snatch

2-2-2-2

Handstand Push Up

5-5-5-5-5

WOD:

AMRAP 12

Row 250 Meters

10 Burpees

12 Chest to Bar/6 Muscle Ups

November 24, 2014

Strength:

Back Squat

10-10-10-10

Strict Toes to Bar

5-5-5-5-5

WOD:

4 Rounds

6 Ring Dips

9 Power Snatch (115/75)

12 Front Squat (115/75)

November 21, 2014

Strength:

On The Minute X 14

Minutes 1-7

3 Power Snatches

Minutes 8-14

3 Power Cleans + Jerks

Build during the sets!

WOD:

5 Minute AMRAP

Row 15 Calories

15 Pull Ups

Rest 2 Minutes

5 Minute AMRAP

5 Shoulder to Overhead (155/105)

5 Burpee Over Bar

What's Living On Your Skin?

November 20, 2014

Jennie in Las Vegas for her marathon. Not a bad spot to do one versus Philadelphia 

Strength:

Back Squat

10-10-10-10

Add weight from November 10

Gymnastics

WOD:

50 Double Unders

3 Rounds

10 Deadlift (275/185)

10 Strict Handstand Push Ups

Then

50 Double Unders

November 19, 2014

Pete warming up

Strength:

Clean + Jerk

3+1-3+1-3+1

Muscle Up Progressions

5 X 5

WOD:

5 Rounds

2 Minute AMRAP

10 Thrusters

10 Box Jump Overs

Rest 1 Minute

November 18, 2014

PR for Kira

Strength:

Front Squat

5-5-5-5

Increase from November 13

Push Press

6-6-6-6

WOD:

21-15-9

Overhead Squat (115/75)

Toes to Bar

November 17, 2014

Strength:

Snatch

3-3-3

Clean Pulls

3-3-3-3-3

WOD:

4 Rounds

1 Length Front Rack Walking Lunge

15 Strict Pull Ups

20 Shoulder Taps

November 15, 2014

Strength:

Gymnastics

WOD:

Partner WOD

"Team Jack"

20 Minute AMRAP

10 Push Press

10 Kettlebell Swings

10 Box Jumps

6 Hard Truths About Exercise

November 14, 2014

Strength:

Two Position Clean

1 High Hang + 1 At Knee

6 Sets

WOD:

"Tommy Mac"

2 Rounds

12 Burpees

12 Thrusters (115/75)

12 Burpees

12 Power Snatches

12 Burpees

12 Push Jerks

12 Burpees

12 Hang Cleans (squat cleans)

12 Burpees

12 Overhead Squats

Note: Please go to our Facebook page for more information about our Movember event on November 21

November 13, 2014

Intense battle of Plank Wars

Strength:

Front Squat

5-5-5-5

Increase from November 06

Bench Press

10-10-10-10

WOD:

3 Rounds

21 Kettlebell Swings (70/53)

15 Pull Ups

12 Handstand Push Ups

Fish Oil Dangerous?

November 12, 2014

Happy Birthday Kira

Strength:

Snatch

1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat

Strict Press

6-6-6-6-6

WOD:

On The Minute X 10

3 power Cleans Building

On November 21 we will be hosting a fundraiser for Movember. There will be Bring a Friend, games for little kids, BBQ and over events. Please go to our Facebook page for details!!!

November 11,2014

For Time

"Murph"

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

When you are doing this workout, remember what others have done for us!

This workout is named after Lt Michael Murphy who died in Afghanistan June 28th, 2005

November 10, 2014

Strength:

Back Squat

12-12-12-12

Add weight from November 04

2 Sets Max Strict Toes to Bar

Rest 1:00

2 Sets Max Kipping Toes to Bar

Rest 1:00

WOD:

5 Rounds

30 Calorie Row

10 Pistols

10 Shoulder to OverHead (135/95)

November 08, 2014

Xander practicing Muscle Ups

Strength:

Snatch Balance

1-1-1-1-1-1

WOD:

Partner WOD

Coaches Surprise!!!

November 07, 2014

Strength:

1 Push Press + 1 Push Jerk + 1 Split Jerk

6 Sets Building To Maxish!

4 Stage Pull

1 Deadlift to Knee + 1 Deadlift + 1 Clean Pull + 1 Power Clean

6 Sets Building

Ring Push Up

6 Sets Max reps

November 07, 2014

Strength:

Front squat

5-5-5-5

Handstand Push Up

3 Sets Max Unbroken

WOD:

5 Rounds

15 Deadlift (225/155)

25 Wall Balls

Rest 1 Minute

November 05, 2014

Strength:

Snatch Complex

5 Snatch Pulls + 5 Hang Power Snatches + 5 Overhead Squats

Lever Practice and Handstand Walking

WOD:

20 Toes to Bar

40 Push Ups

2 Lengths OH Walking Lunge (right arm)

80 Double Unders

2 Lengths OH Walking Lunge (left arm)

40 Push Ups

20 Toes to Bar

November 04, 2014

Good Luck to Steve and Emma, We will miss you

Strength:

Back Squats

12-12-12-12

Strict Pull Ups

5 Sets 5-15

WOD:
4 Rounds
1 Minute Row
1 Minute  max Shoulder to Overhead (155/105)
1 Minute Rest

November 03, 2014

Strength:

5 Power Cleans + 5 Front squats + 5 Push Press

5 Sets with 2:00 minute rest between sets

WOD:

70 Burpees

60 Kettlebell Swings (70/53)

50 Box Jumps

40 Pull Ups

30 Kettlebell Swings (70/53)
20 Ring Dips

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