WOD – June 28, 2016

Work Out of the Day


Deadlift 5-5-5

then,

“LOB Qualifier #2”

As many reps as possible in 15 minutes of:

75 calorie row (buy in)

then,

21 deadlifts, 155/105lb

15 box jump overs, 24/20″

9 handstand pushups

Post loads, row time, and reps completed to beyond the whiteboard.

WOD – June 27, 2017

Work Out of the Day


As many reps as possible in 7 minutes of:

75/60 calorie bike

40 situps

max rep pullups

Rest 3 minutes

As many reps as possible in 7 minutes of:

200 double unders

40 situps

max rep pullups

Rest 3 minutes

As many reps as possible in 7 minutes of:

800m run

40 situps

max rep pullups

Post pullup reps for each round and total to beyond the whiteboard.

WOD – June 26, 2017

Work Out of the Day


Overhead Squat 3-3-3-3-3

then,

130402 Mainsite WOD

For time:

For time: 10 Shoulder Press, 115/75lbs

15 Overhead Squats, 115/75lbs

20 Push Press, 115/75lbs

25 Front Squats, 115/75lbs

30 Push Jerks, 115/75lbs

35 Back Squats, 115/75lbs

Post loads and time to beyond the whiteboard.

WOD – June 23, 2017

*The Olympic lifting class is cancelled today and Saturday, but it is back Sunday morning*

Work Out of the Day


“2017 Granite Games Qualifier #4”

Individual AsRx (Ages 19-34)
(Men/Women)
As many rounds as possible in 10 minutes of:
6 ring muscle-ups
12 shoulder to overhead (155/105lbs)
15 burpee box jump overs (24/20in)

or

Masters (Ages 55+)
(Men/Women)
As many rounds as possible in 10 minutes of:
6 chest-to-bar pull-ups
12 shoulder to overhead (95/65lbs)
15 burpee box step overs (24/20in)

or

Scaled (Ages 19-34)
(Men/Women)
As many rounds as possible in 10 minutes of:
6 pull-ups
12 shoulder to overhead (95/65lbs)
15 burpee box step overs (24/20in)

Post rounds and reps completed to beyond the whiteboard.

WOD – July 21, 2017

Work Out of the Day


Back Squat 3-3-3-3-3 (3 seccond pause)

then,

“Legion of Beast Qualifier #1”

As many rounds as possible in 8 minutes of:

10 toes to bar

15 wallballs, 20/14lb, 10/9ft

20 double unders

Post loads and time to beyond the whiteboard.

WOD – June 19, 2017

Work Out of the Day


“Bulger”                                        Pre-Deployment Portraits

10 rounds for time of:

150m run

7 chest to bar pullups

7 front squats, 135/95lb

7 handstand pushups

Post time to beyond the whiteboard.

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

WOD – June 16, 2017

Olympic Weightlifting Class is today at 330pm!

Work Out of the Day


Hang Snatch 1-1-1-1-1-1-1

then,

“2014 GG Qualifier #3”

Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (95/65lbs)
12 toes to bar

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (135/95lbs)
12 toes to bar

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (165/115lbs)
12 toes to bar

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (185/125lbs)
12 toes to bar

*16 minute time cap

Post loads and time or reps completed to beyond the whiteboard.

WOD – June 15, 2017

Work Out of the Day


“2017 GG Qualifier #2”

As many rounds as possible in 6 minutes of:

6 deadlifts, 225/155lb

6 bar facing burpees

then,

3 rounds each for time of:

800m run

3 minute rest between rounds

Post rounds completed and times to beyond the whiteboard.