28 Nov 2015

Wall Balls are unpleasant enough…..now adding box jumps, and another Benchmark, this could be the recipe for suck.

Saturday, 28 November, 2015
Mobility
Hip and Shoulder mobility

WOD
DIANE VS KELLY
21-15-9
Deadlift 225/155
HSPU

Between each round

30 Box Jumps 24/20
30 Wall Balls

14 Nov 2015

Angie is a great benchmark WOD if you like to do 100 of stuff. Who doesn’t like to do 100 of something?!

Saturday, 14 November, 2015

WOD

“ANGIE”

For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Complete all reps of each exercise before moving to the next.

6 Nov 2015

Friday, 6 November, 2015

Helen is benchmark workout that focuses on three basic pulling movements. If you can get your Helen time under 6 minutes……you’re seriously kicking some ass.

Mobility

Hip and shoulder mobility

Strength

Bench Press
1-1-1-1-1

WOD

“HELEN”

3 Rounds for time:
400 Meter Run
21 KB Swings (1.5 pood)
12 Pull-ups

3 Oct 2015

There are few better tests of fitness than the speed with which you can put something over your head from the ground 30 times.

As you can see….Ben approves.

Grace

For Time:
30 Clean and Jerks #135 / #95

25 Sep 2015

“Nancy” is a couplet combining two gawd-awful activities: Running and Overhead squats. Separately, they are unpleasant. Combined, actually they aren’t that bad.

Strength

Bench Press
3 @ 70%, 3 @ 80%, 3 @ 90%

---

“Nancy”

5 Rounds for time:
400 Meter Run
15 Overhead Squats (#95/#65)

19 Sep 2015

FRAN is rough enough. Try doing it backwards.

Reverse Fran

9-15-21

Pull ups

Thrusters 95/65

5 Sep 2015

What better way to labour on labour day weekend then with

Elizabeth

Elizabeth

21-15-9 Reps for time:
Clean #135/95
Ring Dips

22 August 2015

The most basic Benchmark there is. How fit are you? CINDY will tell you.

“CINDY”

20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats

3 August 2015

Happy Civic Day.

To celebrate, we are doing the most brutal WOD possible:

“KALSU”

100 Thrusters 135/95

EMOTM 5 burpees

1 August 2015

Saturdays’ Benchmark WOD is DIANE. If Handstand push ups take a lot out of you, then DIANE will not be pleasant. If HSPU’s are your jam, then the deadlifts might slow you down. Regardless if you are unfit, this will not be pleasant at all for you.

“DIANE”

21-15-9

Deadlifts 225/155

HSPU