Thursday September 14 2017
THESE AMAZING GUYS MEAN BUSINESS!! WARM UP WILL DEPEND ON YOUR WEAK SKILL OR STRENGTH WEAK SKILL OR MISS STRENGTH 15 MIN PLUS METCOM OR 30 AND NO METCOM METCOM “Ghost with an attitude” The Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute […]
Wednesday September 13 2017
Mobility time… Warm up lower banded body release on rig release here minor and major and pec on ball 10 ps towel slides 50 SS 10 wall balls 10 push presses with naked bar 400 m run STRENGTH Push Press – 5×3 10 ps weighted step ups MW @ MH METCON 15m AMRAP 60 Double […]
Tuesday September 12 2017
Lifting tonight Warm up 400 m run 2 min skip then 2x 10 ps SL good morning with dowel, keep non standing leg engaged Yielding ISO holds in lunge position set clock for 20 sec per side. 10 inch worm with push ups warm up for the clean 10m EMOM – 5 ps SL […]
Monday September 11 2017
MONDAY YA!!!!!! See you guys at 6:00am! Warm up foam roll posterior chain foam roll lats ball pec release banded hamstring release 10 single leg deadlift per side with naked bar 6 single arm push ups Mb run 200 m HERO WOD ….. meant to be challenging Kev With a partner, complete as many […]
Saturday September 9 2017
Partner Wods OH YA! 3 DIFFERENT REP SCENES PARTNERS TEAM UP AND WORK TOGETHER ****E5MOM DO 2 A PARTNER BURGEES ! 9 min Amrap 200m Run or partner carry length of parking lot 15 Goblet Squats @ manageable weight 2/0/2 40 Single Skips 3 rds as many reps as possible 200m Run or partner […]
Friday September 8 2017
Fun finishers WARM UP Release shoulder girdle including tere M @Minor pec, lat, upper trap banded stretch upper body squat hold for 2 min while moving(oscillating) in the hold 5 inch worm push ups 2 min of skipping dowel practise O/H squat STRENGTH Overhead Squat 10 – 6 – 3 – 3 – 6 -10 […]
Thursday September 7 2017
WARM UP ISO FUN!! WEAK SKILL OR MISSED STRENGTH 15 MIN OR 30 MIN WOD MARINE DRIVE WITH OR WITHOUT “THINGS OR ACTIONS OR 10 HILL SPRINTS 10 SEC AOE 45 SEC REST
Wednesday September 6 2017
Mobility tonight Warm up release pecs, shoulders pec stretch 5 tempo push ups 3/0/1 10 late retractions on rig 10 banded pushes banded corner and ankle release STRENTGH Incline BENCH 10 6 3 2 3 6 10 Alternate with 2x 10 hold lunge hops right and left AMRAP 20 minutes Start with a 200m […]
Monday September 4 2017
Enjoy this beautiful weekend with your family and friends History of Canadian Labour Day The origins of Labour day in Canada can be traced back to a printer’s revolt in 1872 in Toronto, when labourers tried to establish a maximum 54-hour work week. At that time, any union activity was considered illegal and the […]
SATURDAY TEAM WOD September 2 2017
Warm up Team drills……. you know I love my work, it’s not a job it’s a pleasure working with you guys! Teams of 3 complete 5 Rounds for time 250m Row 10 Pullups/ ring or bands 10 elbow rolls on SB 10 DB Clean and Press 35/50MW 10 Burpees 1 rope climb Gauntlet Style […]