Friday Feb 27, 2015

If you want to do the WOD together, feel free to come to Markham at 6:00pm to start your warm up. Actual heats will start closer to 7:00pm.

We will also be doing re-do's at Markham on sunday at either 11:00 or 12:00pm. Message Steve for a time on Saturday.


a) Warm up
3-2-1
toes to bar
deadlifts 115/75lbs
snatches 115/75lbs

b) Clean and jerk percentage warm up
5 Reps at 50-60%
3 reps at 60-70%
1 rep at 70-80%
1 rep at 80-90%

c) 15.1
9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches
  (M 115 lb. /  F 75 lb.)
D) 15.1A
6 mins to find a 1RM clean and jerk

****NOTES
- We suggest breaking up the toes to bar into 2 sets by the 2nd round.
- Deadlifts and snatches should be unbroken.
- Focus on a consistent pace, not trying to rip one part of the round.
- Transitions per movement should be fast and seamless. Do not take to much time between each movement.
- Keep your barbell close to the pullup rig.
- As we get more feedback from our athletes that do this WOD earlier on, we will post anything else we think that will help you for the wod.

Wednesday February 25, 2015

A) Warmup 3rds not for time 

5 weighted strict chest to bars 

6 weighted strict dips 

8 Strict hspu

B) Power Clean 1.1 (weight 10 seconds between reps) 85% 1RM 16min EMOM

C) 3 Rounds 

50Cal Row 

30 Wall Balls 

20 shoulders to over head 95/65lbs rest 3min

Tuesday February 24, 2015

A) Warm up 15min EMOM 10 Pullups 5 Strict HSPU 12 Burpee to a Target

B) 10min EMOM 3 reps Power Snatch T&g

C) 4 Rounds 

20 Cal Row 

10 Cleans 115/85lbs 

20 Box Jumps overs 24"/20"

Monday February 23, 2015

A) warm up 

4 mins every 15sec

3 chest to bars 

B) Front squat 

quickly find a 2 rep max 

C) front squat 

3x2 @91% of 2RM

D) 10min AMRAP

12 THRUSTERS 95/65

12 Box Jump 24/20

12 Toes to Bar

Rest 5min

E) 15min EMOM Alternating

5M-ups

40 Dubs

Row 15cal 

Saturday February 21, 2015

A) C&J EMOM Starting at 155/105 ADD 10lbs every minute

B) 10 min Emom 

8 thursters 100/65lbs 

C) 6 min Emom

10 burpee box jump overs 24/20"

D) for time (sprint) 

row 50 cals 

40 wallballs 

30 toes to bar 

Friday February 20, 2015

A) Warmup 3rds not for time 

5 weighted strict chest to bars 

6 weighted strict dips 

8 Strict hspu

B) Backsquat 20 reps +5lbs from last week 

C) 5x8 overhead walking lunge

D) WORKOUT 13.1 completing as many reps as possible in 17 minutes of: 

40 Burpees 

75/45 pound Snatch, 30 reps 

30 Burpees 

135/75 pound Snatch, 30 reps 

20 Burpees 

165/100 pound Snatch, 30 reps 

10 burpees 

210/120 pound Snatch, as many reps as possible

Wednesday February 18, 2015

a) Warmup 3rds not for time
5 weighted strict chest to bars
6 weighted strict dips
 8 Strict hspu

b) C&J 10 Reps (Focus on Cycling and different rhythm at different weights)
Rest 3 Minutes between sets
135/95lbs
185/130lbs
205/145lbs
225/155lbs

C) 2008 Games WOD Five rounds for time of:
5 Deadlifts 275/185 lbs
10 Burpees
2008 Winners: Matt Chan - Libby DiBiase - 3:23    

D) Right into 5min EMOM 5 Muscle-ups

Tuesday February 17, 2015

A) 3 rounds not for time 

10 toes to bar 

15 kipping handstand push-up 

50 double unders 

B) snatch Emom 12 mins 1 power + 1 hang squat 

C) 4 min Amrap max rep power snatches 155/120lbs aim to beat thw amount of reps in the every 15 second version 

D) 100  Burpees 

Rest 5min

E) 8MIN AMRAP 

1 Thruster 135/95

1 CTB

2

2

.

.

Monday February 16, 2015

Come in to the gym and find out. 

Saturday February 14, 2015

A) max out a lift. Have some fun. Spend 30 mins here. 

B) 2014 REGIONALS WOD For time: 

50 Calorie row 

50 Box Jump Overs, 24/20

50 Deadlifts, 180lb. 

50 Wall-ball Shots, 20lb. 

50 Ring Dips 

50 Wall-Ball Shots, 20lb. 

50 Deadlifts, 180lb. 

50 Box Jump Overs, 24" 

50 Calorie Row

Friday November 13, 2015

A) Warmup 3rds not for time 

5 weighted strict chest to bars

 6 weighted strict dips 

8 Strict hspu 

B) 15 mins to find a 1RM backsquat 

C) 20 rep max backsquat 5lbs heavier then last week 

D) OPEN WOD 14.1 7MIN version 

AMRAP

30 Double unders 

15 Snatch 75/55bs

Wednesday February 11, 2015

A) Warmup 3rds not for time

 5 weighted strict chest to bars 

6 weighted strict dips 

8 Strict hspu

B) Rest 2min between sets 

10 C&J 135/95, 

165/115, 

205/145 

225/155

C) 10min EMOM 

3 Rep Deadlift 335-405

This is a range or weight. Not a ladder. Idea here is volume. Not failure

D) Complete as many rounds and reps as possible in 10 minutes of: 

60 Bar-facing burpees 

30 Overhead squats 120/80lbs

10 Muscle-ups

Do not drop the bar. OHS should be unbroken. If anything back back it to rest but try your best not to put it down. 

Tuesday February 10, 2015

A) warm up

2 rounds not for time 

12-15 Kipping Handstand Push-Up 
3-6 Bar Muscle-Ups                              30 sec hanging L sit 

B) 10min EMOM 2 Position Snatch Mid Thigh & Floor (HEAVY)

C) 4 minutes every 15 seconds 2 Power Snatch 155/120lbs

If you were not able to perform last weeks weight in the time, go lighter. The idea here is to hit the reps on the time frame. 

D) 24min EMOM Alternating 20/16CAL Row, 

15 Box Jumps 30"/24" 

10 Push Press 115/80lbs

Monday February 9, 2015

A) 3 rounds not for time 

15 toes to bar 

50 double unders 

10 box jumps 30/24

B) front squat 

Quickly find a 3 rep max 

(The idea here is to quickly find a 3 rep max. Base it off of joe previous warm up sets are feeling. This shouldn't be multiple attempts at a 3 rep max. Attack it with a number in mind and based on warm up sets you either be modest with a few lbs or try to tie Pr or Pr. If your constantly working to much here, you will be fried out for c. And the point of C is for heavy volume at a consistenly more demanding percentage. )

C) front squat 

3x3 @91 % of 3RM 

D)  7 min 

Max burpees to a 6 inch reach 

If you want to be strategic here, download yourself a metronome app. Find a pace that puts you at 1 burpee every 3 seconds or 4 seconds. It will start off easy but will get hard. Every 3 seconds done perfectly will get you 140 burpees. Every 4 seconds will get you 105. But if you follow the metronome you have to maintain the pace. If you start of with the metronome and then fall to far behind, by the time you try to catch up, you will be too far behind. 

Goal reps for men and women 100 minimum. 

E) as soon as 7mins hits, perform 30 muscle ups for time. 

Saturday February 7, 2015

REGIONALS 2011 INDIVIDUAL EVENT 4 - 2011 For time: 100 Pull-ups 100 Kettlebell swings (24 / 16 kg) 100 Double-unders 100 Overhead squats (95 / 65 lbs)

Friday February 6, 2015

A) Warm up not for time 

15 CTB 

16 Pistols 

25' HSW

B)  backsquat 

68%x5

78%x5

88%x5

92%x5

1x20 5 lbs heavier then last week

C) 20MIN ALT EMOM 

5 Muscle ups 

10/8 Strict HSPU

Wednesday Feb 4, 2015

A) Warmup 3rds not for time 

8-10 strict chest to bars 

10 strict dips 

8 kipping hspu

B)12min Work up to a Heavy Single Snatch

C) 4 minutes every 15 seconds 2 Power Snatch 145/110lbs

D) 15min Alternating EMOM 

15 Cal Row 

15 Burpee to a target 

12CTB

Tuesday Feb 3, 2015

Woodbridge night crew. This is all of your stuff from last night. Not to mention all the boxes used during the wod were left out. To be able to do extra programming during class time is a privilege. The least you can do is put your stuff away. Please and thanks. 

A) 10 Minutes Find a 5RM Push Press 

B) at the 10min mark for 10min Find a 5RM Jerk Max

C) 10min EMOM 

5 Musclups 2 Box Jump 40"/32"

Not alternating. 

D) 4 Rounds 

15 SOH 135/95 

20 Wall Balls 30/20lbs

Monday Feb 2, 2015

A) Warm up not for time 

15 CTB 

16 Pistols 

25' HSW

B) front squat 1RM 

C) front squat 3x1 at 90% of 1RM 

D) WORKOUT 14.3 

8 min amrap

 10 deadlifts 135/95lbs

15 box jumps, 24/20

15 deadlifts, 185/135lbs

15 box jumps, 

20 225-lb. deadlifts 225/155lbs

15 box jumps

25 deadlifts, 275/185lbs

15 box jumps

30 deadlifts, 315/205lbs

15 box jumps

35 365-lb. deadlifts, 365/225lbs

15 box jumps