**Don't forget to check today's hours on the Schedule page**
Happy 144th Birthday Canada!
Happy 144th Birthday Canada!
WOD
A. Gymnastics Skill of Choice
B. "Oh Canada" Day Special...
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Thursday June 30, 2011
** Don't forget to check Fri hours on the Schedule page**
WOD
WOD
A. Deadlift 5-5-5
B. "Pretty Pete"
For time:
For time:
15 Dumbbell thruster, 55 pounds right arm
15 L Pull-ups
15 Dumbbell thruster, 55 pounds left arm
15 L Pull-ups
12 Dumbbell thruster, 55 pounds right arm
12 L Pull-ups
12 Dumbbell thruster, 55 pounds left arm
12 L Pull-ups
9 Dumbbell thruster, 55 pounds right arm
9 L Pull-ups
9 Dumbbell thruster, 55 pounds left arm
9 L Pull-ups
15 L Pull-ups
15 Dumbbell thruster, 55 pounds left arm
15 L Pull-ups
12 Dumbbell thruster, 55 pounds right arm
12 L Pull-ups
12 Dumbbell thruster, 55 pounds left arm
12 L Pull-ups
9 Dumbbell thruster, 55 pounds right arm
9 L Pull-ups
9 Dumbbell thruster, 55 pounds left arm
9 L Pull-ups
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Wednesday June 29, 2011
WOD
A. Cleans
B. "The Bear Complex"
5 Rounds, 7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Front Squat
Push Press
Back Squat
Push Press
Rest between rounds as needed.
Notes: The Power clean must be separate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.
Tuesday June 28, 2011
**Our T-Shirts are in! Make sure to get yours ASAP**
WOD
 |
| Eat Grass Fed, Free Range Meat! |
A. Jerk 1-1-1-1-1
B. 5 min AMRAP
10 Pull-ups
10 KBS
- 2 min rest-
5 min AMRAP
10 Slam Balls
10 Wall Balls
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Much of Mexican meat tainted with steroids
**Check the schedule page for Canada Day hours**
Monday June 27, 2011
WOD
A. Back Squat
B. 450m run (big lap)
100 Push-ups
450m run
100 DUs
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Not Another Case of the Mondays – Organic Coconut Oil for Energy
My favorite is Omega Nutrition. The Nutiva brand has a stronger coconut taste so would be better for baking. Both can be purchased at any of the larger Loblaws/Superstores in the natural section
Saturday June 25, 2011
WOD - will be chosen for you
"Cindy"
20 min AMRAP
5 Pull ups
10 Push ups
15 Squats
-OR-
"Mary"
20 minutes AMRAP
5 Handstand push-ups
10 L-legged squats, alternating legs
15 Pull-ups
5 Handstand push-ups
10 L-legged squats, alternating legs
15 Pull-ups
-OR-
"Barbara"
5 rounds for time
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
30 Push-ups
40 Sit-ups
50 Squats
3 min rest
Friday June 24, 2011
 |
| Jay, Alex, Jay and Willie |
WOD
A. Snatch
B. 5 rounds for time:
10 KB Facing Burpees
15 Push ups
20 KBS
25 Squats
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Thursday June 23, 2011
WODA. Weighted Walking Lunges 3x10
B. 4 rounds for max reps:
1 min Pull-ups
1 min Wall Ball
1 min DUs
Rest 1 min
Wednesday June 22, 2011
 |
| This girl is too skinny but you get the point |
WOD
A. Push Press 3-3-3
B. 30-20-10
Ring Dips
KBS 1.5/1p
Goblet Squats 1.5/1p
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What the Fruc(tose)?!?
"Whether it's fructose, sucrose, dextrose, maltose, xylose, invert sugar, molasses, fruit , fruit juice concentrate, maltodextrin, turbinado sugar, malt syrup, brown rice syrup, agave nectar, maple syrup, HFCS and yes, even straight-up fruit, it's all going to the liver and the net result will be the same."
What the Fruc(tose)?!?
"Whether it's fructose, sucrose, dextrose, maltose, xylose, invert sugar, molasses, fruit , fruit juice concentrate, maltodextrin, turbinado sugar, malt syrup, brown rice syrup, agave nectar, maple syrup, HFCS and yes, even straight-up fruit, it's all going to the liver and the net result will be the same."
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