Month: April 2016

Saturday April.30, 2016

Posted in Workout of The Day , April 29th, 2016

Bulgarian Split Squat 3x 6-8 Suitcase carry (S.Arm Farmer) 60/60 x 3 each arm rest between each arm “Smurph” Run 400m + *Any combination 50 Pull-ups 75 Push-ups 150 Squats +Run 400m

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Friday April.29, 2016

Posted in Workout of The Day , April 28th, 2016

Sotts Press 5-5-5-5  alt wt Dips 5-5-5-5 Back Squat @23×1 Heavy 3 15 Min AMRAP 9 Snatch (Full) 7 Pullup 5 Box Jump (high) Tabata Situps

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Thursday April.28, 2016

Posted in Workout of The Day , April 27th, 2016

Deadlift  6x 6-8  ALT  HSPU (As prescribed by coach)x6 High Pull + High Hang Snatch (Full) – Heavy Double Snatch Pulls 3×3 13min AMRAP 5 Squat Cleans Run 200m 10 Power Cleans Run 200m

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Wednesday April.27, 2016

Posted in Workout of The Day , April 26th, 2016

Weighted Pullups 5-5-5-5-5   ALT  DB Walking Lunges (1 length) Clean and Jerk Tech 20 mins 5 Mins 10 P.Snatches / 5 Bar Muscle Ups rest 3 Mins 5 Mins 15 Front Squats \ 30 DU

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Tuesday April.26, 2016

Posted in Workout of The Day , April 25th, 2016

Seated (Floor) OH DB Press 5 x5 DBL KB Front Squat 5×5 (2 sec pause)   Every 30 sec x10 1-2 MU 21-15-9 Squat Clean (135/95) Burpees Box Jumps

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Monday April.25, 2016

Posted in Workout of The Day , April 24th, 2016

DB Press 5×5  alt Push Up x5 Snatch Tech 15 Mins 15min AMRAP 12 OH BB Lunges 8 C2B 12 OH BB Lunges 8 BB facing Burpees

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Saturday April.23, 2016

Posted in Workout of The Day , April 22nd, 2016

TGU 3-2-1 25 Weighted Getups   Rope Climb Tech   5 rounds 200M Run 15 Push Press (115/75)

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Friday April 22, 2016

Posted in Workout of The Day , April 21st, 2016

Weighted Pullups 5×5  atl   DB Press 5×5 Clean and Jerk Tech 20 mins   60/60 x4 DB Snatch Double Unders KBS

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CrossFit For The Community

Posted in Uncategorized , April 20th, 2016

Our friends at Sublime Strength & Conditioning are having a fundraiser event this Saturday from 9am to 4pm. They are raising funds to help a local inner city youth hockey program.  You can read more about these kids here Teams of 4 (2 men and 2 women) will do a few workouts, get sweaty, and […]

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Thursday April 21, 2016

Posted in Workout of The Day , April 20th, 2016

Sotts Press 5-5-5-5 alt Pullups 5-5-5-5 1 1/4 Back Squat 3-3-3-3 21-15-9 Ring Dips Power Snatch Burpees

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