081129

Saturday


"Post Holiday Burn Off "

Details on site

Off site WOD:

50 burpees for time

081127

! HAPPY THANKSGIVING !



We wish everyone a safe and happy holiday

Don't worry we'll burn it all off on Saturday

081126

Wednesday

WOD:

pre "Turkey Day" team challenge

OHS
Row
Box Jump
Pull Up
Dead Lift

details will be given on site

081125

Tuesday

WOD:

AMRAP 20 min. of:

burpee / kb swing, 5 reps

ring dips, 10 reps

sit-ups, 15 reps

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081124

Monday

WOD:
"mini murph"
For time:

400M row
10 rounds of the following:
5 pull-ups
10 push-ups
15 squats
400M row

post to comments

081122

Saturday

WOD:

Sots press, 3-3-3-3-3

(shoulder press while at the bottom of a squat)

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081121

Friday

WOD:
5K row


simple enough right?

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081120

Thursday

I apologize for the delay.

WOD:

AMRAP 10 min.

Tire Flip, 4 flips
Push Press, 4 reps

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081119

Wednesday

As you may know I am ALSO a snowboard instructor & with the hint of snow today lets all try this.
Yeah it's a leg burner!

"Slope Style"
5 rounds for time:
lateral box jumps, 5 per side
pistols, 5 per leg
air squat w/ 180 deg. jumping rotation, 5 rotations right/ 5 rotations left

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081118

Tuesday


WOD:
Overhead Squat, 3-3-3-3-3
Front Squat, 3-3-3-3-3
Back squat, 3-3-3-3-3

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081117

Monday


WOD:

"Chelsea"
1 round every minute for 30 minutes of the following:

pull-ups, 5
push-ups, 10
air squats, 15

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081115

Saturday

WOD:

A(as) M(any)R(ounds) A(s) P(ossible) in 20 min of:

kb swing, 10 reps
kb clean & press, 5/5
kb sit up, 5

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081114

Friday


WOD:
5 rounds of the following :

shoulder press, 3 reps
push press, 5 reps
push jerk, 7 reps

Progress through the exercises/reps without putting the bar down. Rest only between rounds. Increase weight after each round

Post results in comments

081113

Thursday

CFYORK facility WOD: Trainer choice

WOD:
For time complete the following:
1000 m row
5 dead lift (body weight)
500 m row
10 dead lift (body weight)
250 m row
15 dead lift (body weight)


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081112

Wednesday

WOD:

"Bear"
5 rounds of the following (no time limit)
1 round = 7 sets of following:
power clean
front squat
push press
back squat
push press

Rules: no rest on the ground between sets (touch & go), re-grip only while bar is off the ground
squats & presses can be combined into a truster

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081111

Tuesday

WOD:

"JT"
As many rounds as possible in 20 min.:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

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081110

Monday

WOD:

From HQ, this looks too fun to pass on

Five rounds for time of:

25 Inverted Burpees

25 Pull-ups

25 Burpees

Post time to comments.

The Inverted Burpee: starting supine, kip (or sit-up and roll) to standing, kick-up to handstand. This burpee derivative involves similar amounts of work and greater skill than the traditional burpee.

081109

Sunday

"rest day"

081108

Saturday

WOD:

Fight Gone Bad:

With a continuous running clock perform 3 rounds of the following:

1 minute @ each station, 1 minute rest between rounds:

Row, max calories
wall ball, max reps
pull-up or muscle up (1 MU = 4 pull-ups), max reps
20" box jump, max reps
SDLHP, max reps

add total reps/calories for each round
post to comments

081107

Friday

Skill: Squat Clean

WOD:
3 rounds for time of :

ring push-ups, 10 reps
ring dips, 15 reps
jumping sit-ups, 20 reps

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081106

Thursday

skill: snatch

WOD:

as many rounds in 20 min. of:

tire flip, 5
pull-up, 10
sit-up, 15

post to comments

081105

Wednesday


Skill: handstand/ HSPU


WOD:


2 rounds for time of the following:
KB clean + press, 10 per side
KB single arm swing, 10 per side
KB T-get up, 10 per side






Don vs. Rey....so who's it gonna be ?


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081104

Tuesday

Skill : L-sit , false grip pull up

3 rounds for time of the following:



500 m row
Sumo dead lift high pull, 15 reps
burpee, 15 reps

081103

Monday

"Squats"

overhead squat, 3-3-3-3-3
front squat, 3-3-3-3-3
back squat, 3-3-3-3-3

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