Partner WOD 100 Partner Med Ball Sit-ups 20/14 Then: 8 Rounds 5 Bar Muscle Ups 10 Shoulder to Overhead 135/95 15 D-Balls 70/50 20 Meter D-ball Carry each

SWOD 9 Minutes Every 90 seconds complete 1 complex Power Snatch Hang Power Snatch Overhead Squat WOD 5 rounds 20 Wall balls (20/14) 10 Bar facing burpees 5 Squat cleans (165/110) Spartan WOD Run 200 Meters 50 Med ball Situps 30 Wall Balls 20/14 10 Burpees Run 300 Meters 40 Med ball Sit-ups 25 Wall Read more about 10.25.2018[…]

SWOD 18 Minutes to establish: 5-Rep touch and go Deadlift max WOD 21-15-9 Russian KB Swings 70/53 Ball Slams 30/20 300 Meter Run after each round 10:30 AM Bootcamp 30 second intervals, 4 rounds (use rest to get to next station) The idea is all out work because you get 20 seconds to rest. Assault Read more about 10.24.2018[…]

WOD 30-25-20-15-10-5 1for1 Plyo Push-ups 45/25 Overhead Walking Lunges 45/25 Sit-ups Push Presses 75/55 Cal Bike Spartan Same as WOD but run 400 Meters every round

SWOD Back squat (continued strength cycle… heavier than last week) 15 reps 12 reps 10 reps 12 reps 15 reps rest 2-3 minutes between sets WOD 3 Sets for time: 2 Rounds: 5 Power cleans (185/125) 7 Burpees 9 Toes to bar *Complete 2 full rounds then rest 2 minutes, repeat 3 times. 10:30 AM Read more about 10.22.2018[…]

Partner WOD 10 rounds 200m d ball burden carry (each partner goes 100m) 10 plate hopping burpees 20 m overhead plate lunges (35/25) 10 d balls over shoulder(70/50) 20 m d ball throw 20 kB swings (53/35) 40 m waiter walk ( alternating partners and arms)

Hero WOD Friday Patrick Pidgeon passed away tragically in the line of duty on while attending a fire call with the Loyalist Township Fire Department on July 16, 2016. Patrick was a decorated and honoured Canadian Forces Veteran who served in many missions overseas including two tours in Afghanistan as well many other missions. Patrick Read more about 10.19.2018[…]

WOD 2 Rounds 3 Minute AMRAP 20/15 Cal Row AMRAP Sit-ups Rest 1 Minute 3 Minute AMRAP 20/15 Cal Bike AMRAP Double Unders Rest 1 Minute 3 Minute AMRAP 20 KB Deadlifts 70/53 AMRAP Box Jump Overs 20″ 10:30 AM Bootcamp with Shauna 1. 40 calorie Partner Assault bike (20 cal each) and other partner Read more about 10.17.2018[…]

SWOD Max set Power cleans @ 70% 2 minute rest Max set Power cleans @ 65% 2 minute rest Max set Power cleans @ 60% WOD 5 Rounds 15 Wall balls (20/14) 8 Handstand Push-ups (Have Handstand Walks? sub 10 Meter Handstand walk here.. Rx+?) 3 Ring Muscle ups 200 Meter run Spartan WOD 5 Read more about 10.16.2018[…]