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