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  • 03SEP
    9 Comments
    U-Pick

    U-Pick

    Team Row: With a Partner, Row 2400m.  Switch every 300m.   #tbt to September 5th, 2012…  WOD: “U-Pick” AMRAP 20 minutes of: Lunges Pushups Pullups Ring Dips Squats Abmat Situps   Athlete can choose any number of the above exercises and any number of reps. Choose 1, 2, 3…or all 6 movements. You create your own combination and

  • 02SEP
    24 Comments
    Bergeron Beep Test

    Bergeron Beep Test

    All regular classes have been cancelled for Labour Day, September 7th.   Strength: Front Squat 3-3-3-3-3 (across 70%)   WOD: “Bergeron Beep Test” EMOTM for as long as possible… 7 Thrusters (75/55) 7 Pull-ups 7 Burpees   Target is 7+ Rounds. Running penalty if Target is not reached… 6 Rds = 400m | 5 Rds = 800m | 4

  • 01SEP
    36 Comments
    Death by KBS & Wallballs

    Death by KBS & Wallballs

    WOD first today on the WOD floor.   WOD: “Death By KBS & Wallballs” Min1: 1 KBS (53/35) & 1 Wallball (20/14) Min 2: 2 KBS & 2 Wallballs Min 3: 3 KBS & 3 Wallballs Min 4: 4 KBS & 4 Wallballs Min 5: 5 KBS & 5 Wallballs ….and so on until you are

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