Saturday 10-01-16 WOD

That moment your epic cheat meal shows up at the end of a hard week... 

Saturday 10-01-16 WOD

30 Min AMRAP

With a partner alternate tasks with only one person working at a time.
15 KBS 60/80+/-
15 C2B Pull Ups
15 Thrusters 65/95#
15 Burpees
200m Run

Athlete #1 should finish the 15 KBS prior to athlete #2 starting C2B. The exercises should NOT be broken up. Each athlete needs to complete the set number of reps of each exercise before switching.

Friday 9-30-16 WOD

That amazing feeling you get when you find that perfect cozy spot to rest right after a workout.

Cathy demonstrating her recovery position of choice for the day... 

Friday 9-30-16 WOD

A.
Hang Snatch 3 x 1 @ 82%

B.
Hang Clean 3 x 1 @ 82%

C.
RDL 3 x 5 Build to a heavy 5 for the day...

Fitness:

A.
20 Min Circuit
10 Wall Balls
10 Med Ball Cleans
10 Box Jumps
10 Alternating DB Lunges

B.
5x200m Row with 60 sec recovery between rounds.

Thursday 9-29-16

Shorty weightless during double unders... 

Thursday 9-29-16

Skill Work:

Rope Climbs...

A.
1 Mile Run
50 Thrusters 65/95#
1 Mile Run

*Fitness option use KB's @ 25/40# for thrusters. 

Wednesday 9-28-16 WOD

Erin always happy to be training first thing in the morning before the rest of the world wakes up. 

Wednesday 9-28-16 WOD

CrossFit:

A.
Back Squat 3 x 2 @ 95%

B.
Front Squat 3 x 1 @ 95%

C.
Power Jerk 3 x 1 @ 95%

Fitness:

A.
Back Squat 3 x 2 @ 95%

B.
4 Rounds NFT
10 KBS 60/80#
10 Box Jump Overs
10 DB Clusters (Clean & Thruster)

C.
For Time 800m Run

Tuesday 9-27-16 WOD

Jax commin in hot dropping into a squat while makin it look quick and easy just like a shot.

Word...

Tuesday 9-27-16 WOD

CrossFit & Fitness:

A.
3 Rounds NFT
10 Alternating DB Snatches (heavy for 10)
5 Weighted Pull Ups or self assisted @ 31x1 Tempo
5 Hang Power Cleans + 5 Front Squats*  95/135# +/- (Build to your working weight then start your 3 rounds).

*Athletes will choose weight for the HPC+FS. Fitness option use KB instead of BB.

C.
10 Min AMRAP
60 DU's
15 T2B
10 Burpees

Monday 9-26-16 WOD

Coach Kraus putting in some work banging out T2B in Saturday's workout. 

Monday 9-26-16 WOD

CrossFit:

A.
Snatch 2 x 1 @ 75, 80, 85, 90%

*2 x 1 @ 75%... Refers to 2 singles @ 75% and so on...

B.
Clean & Jerk 2 x 1+1 @ 75, 80, 85, 90%

* 2 x 1+1 @ 75... Refers to 2 singles of Clean + Jerk @ 75% and so on...

C.
Clean Grip DL 1x1 @ 120% C&J


Fitness:
A.
20 Min Circuit
6 KB Snatch/arm (athlete to choose weight)
6 Push Ups @ 3131
6 Chin Ups @ 31x1

B.
5 Min AMRAP
8 Goblet Squats 50/70#
8 Box Jumps

C.
5 Min ladder climbing by 2 reps ea. round
2 Alternating DB lunges
2 Hanging leg raise

Saturday 9-24-16 WOD

Gill and Sara working on a pull up progression program to to bring up those pull up gains and then there's Jon in the back being a creeper as usual... 

Nice back Gill, and nice arms Sara!

This one's gonna be long and tough everyone but so are you!

Saturday 9-24-16 WOD

800m Run
20 Wall Balls 20/30#
20 KBS 60/80 +/-
20 T2B
20 Burpees
600m Run
15 Wall Balls
15 KBS
15 T2B
15 Burpees
400m Run
10 Wall Balls 20/30#
10 KBS 60/80 +/-
10 T2B
10 Burpees
200m Run
5 Wall Balls 20/30#
5 KBS 60/80 +/-
5 T2B
5 Burpees

Friday 9-23-16 WOD

Wednesday morning 9:30am class warming up for some snatches and cleans. 

Full house, full effort... 

Friday 9-23-16 WOD

CrossFit:

A.
Back Squat 3x5@80%
B.
Front Squat 3x3@80%
C.
Dragon Flags 5x5

Fitness:
A.
Back Squat 3x5@80%

B.
3 RFT
15 Double Bell C&J
15 Med Ball Cleans 20-30#

C.
Dragon Flags 5x5

Thursday 9-22-16 WOD

Throwback to September 20th 2014 when Lorrie, Ryan, and I went down to Minneapolis to take part in the GoRuck Challenge. We drove straight through from Winnipeg, got searched at the border, got lost on the way to the start location and found the site where they had already started warming up and doing drills. We didn't have a hotel room yet, had not eaten, and had been awake for 15hrs already.

The Cadre Joel got us to jump in after inspecting our 30lb pack for Lorrie and 50lb packs for Ryan and I. For the next 15hrs we did drill after drill with a group of 50 awesome people while the three of us had to carry 30lb stones in our arms for the first 3 hours (because we were late). We carried some of our team mates, carried trees for miles, did fully submerged burpees in the Mississippi River at 3am over and over. We jumped in someones pool in their backyard and had to keep our packs dry, and hiked non stop.

This was an awesome adventure and we got to meet some amazing people from down south and suffered with them through the night.

The best lesson learned was that when you feel like you've got absolutely nothing left in the tank, when you cant keep your eyes open, and you think you can't take another step, you're wrong.


Thursday 9-22-16 WOD

CrossFit:
A.
15 Min Build to your heaviest Squat Clean + 3 Thrusters

B.
21-15-9
Squat Cleans  85/115#
Pull Ups
200m Run

*200m Run should be completed after the rounds of 21, 15, & 9.

Fitness:
A.
15 Min Build to your heaviest Double Bell Clean & 3 Thrusters
&
Heaviest Russian KBS for 10 Reps

B.
21-15-9
Double Bell Cleans  30/50#
Pull Ups/Ring Rows
200m Run

*200m Run should be completed after the rounds of 21, 15, & 9.

Wednesday 9-21-16 WOD

Sometimes after a hard workout all you want to do is lay there and dream about those gains... 

Randy laying there with visions of muscle ups dancing in his head...

Wednesday 9-21-16 WOD

CrossFit:
A.
Hang Snatch 3x1 @ 80%

B.
Hang Clean 3x1 @ 80%

C.
RDL 3x5 (Build to a heavy five for the day or use weight from Aug 30 or Sept 12)


Fitness:
A.
3 Rounds of
12 Alternating DB back lunges
8 Ring Rows w. 2 sec. scap. hold
8 Push ups with alt. arm/leg raise

B.
3RFT
15 Wall Balls
15 Shoot Throughs (no push up)

C.
3 Rounds of
20 Hollow Rock
20 Reps of elbow + knee contact from plank position (hands not forearms)

Tuesday 9-20-16 WOD

Nobody has ever asked Emily "If she squats". 

They just know.... 

#truestory

Tuesday 9-20-16 WOD

Skill Work (handstand skills)

A.
3x1 min wall facing handstand hold.

B.
HSPU Work

This could be used to get your first HSPU, refine your technique or cycle your HSPU a little faster.
For those of you who already have solid HSPU use this time to hit 3x3 HSPU at a challenging deficit.

C.
3RFT
Row 30Kcal
15 KBS 50/70#
10 Lateral Rower Burpees

Rest 5 Min

D.
3 Min AMRAP
10 Thrusters 65/95#
10 Pull Ups

Partner up for part D. so you can have a judge/counter for your movements.

Monday 9-19-16 WOD

You can either choose to play it safe or you can choose to jump and see what happens. 

Sometimes it's into shark infested waters off the side of a boat in the middle of the ocean and sometimes it's signing a business deal. Either way they're both exciting and scary all at the same time...   

#sinkorswim #isurvived

Monday 9-19-16 WOD

CrossFit:
A.
Back Squat 3x3 @90%

B.
Front Squat 3x2 @92%

C.
Power Jerk 5x1 @ 90%

Fitness
A.
Back Squat 3x3@90%

B.
3 Rounds of
6 Double Bell Clean & Front Squat
6 Push Ups @ 21X10*
10 KBS 50/70+

*These six push ups should take just over one minute to complete. Start at the top of the push up position descend for two seconds, pause for one second at the bottom, explode up (that's the "X") and pause for 10 seconds at the top of the push up. That's one rep. Repeat for 5 more ;-)

C.
3 Min Ladder
Ball Slam
Burpee

Starting at one rep for each go up by one rep for each round until the three minute time cap.

Saturday 9-17-16 WOD

Angie with that "eye of the tiger intensity" while Tay Tay' still looking at the white board trying to figure out what the workout is ;-)

Saturday 9-17-16 WOD

A.
10 Min Build to your heaviest (technically sound) squat clean + 2 front squats.

B.
20 Min Grinder
1 Squat Clean + 2 F.S.
5 Deadlift*
7 Muscle Ups/Ring Dips
9 Strict C2B Pull Ups

*Athletes may use squat clean weight for the deadlifts or add some when transitioning to the deadlift.

C.
5 Rounds each.
200m Partner Relay

Each partner will take turns running 200m. You rest period is while your partner is running and your work period is while your partner's resting. It's that simple ;-)

Friday 9-16-16 WOD

Don't worry Stef, you're in good hands. We're all CPR and First Aid certified and we have an AED. I don't know if it works or not as we've never had to use it.... 

Friday 9-16-16 WOD

CrossFit:
A.
Snatch 3x1 @ 75,80,85%

B.
C&J 3x1+1 @ 75,80,85%

C.
Clean Grip DL 1x3 @ 110% of C&J

Fitness:
A.
15 Min Circuit
6 Double Bell C&J w. 10 second hold in rack position after every rep.
6 Shoot Through's w. Push Ups
6 Chin Ups @21x1

B.
E90 For 12 Rounds
Odd Run 200m
Even 15 Burpees

C. Core work coaches choice

Thursday 9-15-16 WOD

George going to that "Dark Place" in his row and reminding us 

that it doesn't have to be fun to be fun... 

Thursday 9-15-16 WOD

CrossFit & Fitness:

A.
12 Min EMOM
10 Thrusters
12 Pull Ups
16 Wall Balls 14/20#

B.
5 Rounds of....
15 KBS 50/70# & 30m Sprint

This should take place on the boulevard. As you finish your last swing you should be taking off on your sprint as your bell hits the ground. Walk back to recover before picking up your bell.

C.
3 Min AMRAP
10 Burpees
10 T2B

Wednesday 9-14-16 WOD

Gail busting out some Kettlebell thrusters after a summer of fun in the sun. 

They're just as fun as she had remembered... 

Wednesday 9-14-16 WOD

CrossFit:
A.
Back Squat 3x5@80%

B.
Front Squat  3x3@80%

C.
AB BB Roll Outs 5x5

Fitness:
A.
Back Squat 3x5@80%

B.
10 Min Circuit
12 Hanging Leg Raise (HLR)
16 Alternating DB Lunges
200m Run
16 Wall Balls
12 HRPU

C.
AB BB Roll Outs 5x5

Tuesday 9-13-16 WOD

Phil locked and loaded with kettlebell clean & jerks. 

Kettlebell C&J is such a great movement to develop an iron grip, a strong core, strong & stable shoulders, and will challenge your whole body, not to mention get you breathing like you just ran a mile. We have several Strong First and Agatsu Certified  Kettlebell instructors on staff so ask for some help if you want to clean up your technique a bit and swing some bad ass bells around... 

Tuesday 9-13-16 WOD

If I posted today's workout nobody would come. 

If you're scared, we wont see you. 

If you're intrigued we will see you...

Be prepared and dress for the outdoors especially if youre doing the morning class. It may be a bit chilly... 

Monday 9-12-16 WOD

From the outside looking in it's like watching a bunch of caged animals doing their thing... 

Monday 9-12-16 WOD

CrossFit:
A.
Hang Snatch 5x2@77%

B.
Hang Clean 5x2@77%

C.
RDL 3x5 @ weight used Aug 31st or build to a heavy 5 for the day.

Fitness:
A.
12 Min EMOM
Odd 16 KB Snatch 30/50 +/-
Even 3-5 Strict Pull Ups*

* A higher number for pull ups isn't better. Make sure the pull ups are as challenging as possible and can be done consistently. NO BANDS!!!

B.
3 Rounds of...
8 Bulgarian Split Squat
8 Gingle Leg Deadlift

Use kettlebells for loading but choose balance and stability rather than a heavier load.

C.
6 Min AMRAP
10 KBS 50/70#
6 Over Bell Burpees

Saturday 9-10-16 WOD

Bonnie Taking out some aggression on Cathy in boxing... 

Saturday 9-10-16 WOD

For Time...

1 Mile Run
30 Double Bell C&J 30/50#
30 C2B/Pull Ups
30 HSPU/HRPU
800m Run
20 Double Bell C&J 30/50#
20 C2B/Pull Ups
20 HSPU/HRPU
400m Run
10 Double Bell C&J 30/50#
10 C2B/Pull Ups
10 HSPU/HRPU
200m Run

Friday 9-09-16 WOD

Magda taking a breather during her workout. Just remember to 

"take the rest you need not the rest you want".

Friday 9-09-16 WOD

CrossFit:
A.
BackSquat 3x5@85%

B.
Front Squat 3x3@90%

C.
Power Jerk 5x2@87%

Fitness:
A.
Back Squat 3x5@85%

B.
8 Min AMRAP
10 KBS 40/60#
10 Wall Balls 14/20#
10 Burpees

Thursday 9-08-16

Just some floor pressing from the other day along with a "Physio Photo Bomb" from Kevin 

@ Friesen Physio

Thursday 9-08-16

CrossFit:

A.
5 Min AMRAP
150m Row
10 T2B

Rest 5 Min

B.
5 Min AMRAP  @ 65/95#
10 Thrusters @
10 Alternating Back Lunges

*Fitness alternative KB's @ 25/40#

Rest 5 Min

C.
5 Min AMRAP
10 C2B
10 Hang Cleans 95/135#

*Fitness alternative pull ups & double bell cleans 25/40#+

Wednesday 9-7-16 WOD

Melanie busting out burpees in the sand at our Birds Hill Park WOD on Saturday. 

It was a beautiful day and a beautiful workout. 

Wednesday 9-7-16 WOD

CrossFit:
A.
Snatch 3x1@ 75, 80, 85%

B.
Clean & Jerk
3x1+1 @ 75, 80, 85%

C.
Clean Grip Deadlift (CGDL)*
1x5 @ 100% of C&J

*For your CGDL use yoru clean grip (hook grip suggested) and deadlift as if you're going to clean the bar from the ground. Taker your time setting up in your start position making sure that your weight is primairly through your mid foot and your shoulders are ahead of the bar.

Fitness:
A.
20 Min EMOM
Min 1 16 KB Snatch (8&8) 25/40#
Min 2 10 Goblet Squats (heavy)
Min 3 10 HRPU
Min 4  40 sec. Double Bell hold in front rack position

B.
10 Min AMRAP
Run 200m
Row 200m

Tuesday 9-06-16 WOD

If you don't have FOCUS, you've got nothing...

Tuesday 9-06-16 WOD

CrossFit:
EMOM 20 (5 Rounds)
6 Front Squat @105/155#
8 Floor Press 105/155#
10 T2B
12 Russian KBS 60/80+/-

Fitness
EMOM 20 (5 Rounds)
6 Goblet Squat @40/60#
8 DB Floor Press
10 Hanging Leg Raise
10 Russian KBS 40/50+/-

Friday 9-02-16 WOD

Some of the Starke girls relaxing at the pool after the first event at the 2016 Starke Games. 

Sorry ladies, no swim up bar this year... 

Friday 9-02-16 WOD

CrossFit:
A.
Back Squat 3x5@80%

B.
Front Squat 3x3@80%

C.
BB Abdominal Roll Outs 5 sets until failure

For abdominal roll outs use a barbell with minimum 25# plates a side. Start in a kneeling position on a green mat or an ab mat. While maintaining a straight and rigid line from your knees to your shoulders reach out rolling the bar away from the body with your arms (hands should be shoulder width apart on the bar). Reach out as far as you can while maintaining tension in your abdominals. DO NOT go so far that you lose tension in your abdominals and your lower back kicks in. Find your end range and hang out in there for as many quality reps as you can in each set. Rest as required.

Fitness:
A.
Back Squats 3x5@80%

B.
12 Min AMRAP
Run 200m
5 Double Bell Clean & Jerk
5 Double Bell Front Squats
Max Double Bell Overhead Hold
5 DB Burpees (heavy)

C.
Same as CrossFit (SACF) C.