Thursday March 21 2019

SADLY THE LAST OPEN WORKOUT TODAY AT 19.5.     CHOSE 1. OPEN 19.5 PLUS 1 WOD 2. WEAK SKILL PLUS 1 WOD 3. BELOW WODS, STILL WORKING ON WEAK SKILLS WOD 1 12 ROUNDS Emom do 2-3 or your weak skill.   Skipping or D/U do 5-10 ….. keep trying   WOD 1 hill […]

Wednesday March 20 2019

Rule is if the object falls off you do 5 burpees!  I know the bear crawl didn’t start out with 2 yoga blocks on Robyn Back, but some kind sir, that may be in this picture, decided Robyn needed another one because he thinks Robyn doesn’t enough BURPEES! She rocked it! Warm up  10 crossbody band pulls […]

Tuesday March 19 2019

  HAPPY SPRING BREAK EVERYONE    CHIPPER TUESDAY    EMOM every 3 minutes STOP and do a 200 m run with 100m of it BACK PEDDLING! “7”   seven rounds of 7 reps BENTLAY ROWS SIDE JUMP BURPEES… 2 FEET TAKE OFF AND LAND WALL BALLS   Assessory 2-3 rds 10 medial deltoid raises 10 […]

Monday Fun Day March 18 2019

    MONDAY CHOSE DAY …… DO LINDA FROM SUNDAY OR TODAYS WOD    Strength RACKED THRUSTERS 2 2 2 2 2 WOD 1 Inspired by the CrossFit® DT hero workout in honor of USAF SSgt Timothy P. Davis who was killed in action 02/20/2009 PART 1: 6-Minute AMRAP– 12 Synchro Deadlifts – 9 Synchro […]

Sunday March 17 2019

    Its Official my son has just graduated from the RCMP and starts work today !!        ‘LINDA”  PUSHED UP LINDA ADD A 100 M RUN IN BETWEEN TO SHAKE IT OUT   3 BARS OF LIFE (DEATH) 10-9-8-7-6-5-4-3-2-1 Reps, For Time Deadlift (1.5 bodyweight) Bench Press (bodyweight) SHOULDER ISSUE DO INCLINE […]

Saturday March 16 2019

  Partner Saturday …… love these Wods Alternate between partners. One exercises while the other holds plate over head or over the bar holds EMOM every 3 min STOP and go for a 200 m run with a MB  Partner A: 100 Double unders/ 150 single skips 50 Pull ups/ banded 100ps  Lunges holding slam […]

Friday March 15 2019

  Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes CHOOSES today 19.4   Strength 5 4 3 2 2 Incline Bench Press WOD 1   6 min 1000 m row […]

Thursday March 14 2019

CHOSE 1. OPEN 19.4 PLUS 1 WOD 2. WEAK SKILL PLUS 1 WOD 3. BELOW WODS, STILL WORKING ON WEAK SKILLS WOD 1 6 sets for MAX reps of each movement 12 min :45 sec weak skill :15 Sec. Rest :45 Sec. Max Double Unders / SS alternate with Beat swings  :15 Sec. Rest   […]

Wednesday March 13 2019

Warm up 2 rounds 200 m run with MB  2x bear crawl with yoga blocks  4 per turkish get ups  Strength Choose  Box Squat – 4 4 4 4 4 or 2. Split jerk 4 4 4 4 4 Increase each set MetCon 4 Rounds 45s on / 15s Off Slam Ball (40/30) Burpees KB […]

Tuesday March 12 2019

LIFTING TONIGHT        CHIPPER TUESDAY… This can be partnered or singles   AMRAP in 35 minutes   50 Wall Ball Shots (20/14 lb) 40 Box Jumps (24/20 in) 30 Toes-to-Bars/ hang knees up or beat swings 20 Deadlifts (145/115 lb) 800 meter Run