CrossFit Gym in Thunder Bay, Ontario

712 Vickers Street N. Thunder Bay, ON (807) 252-8777

Workout Of The Day

Monday June 17

15 minutes WARM-UP, Mobilize and Socialize! “Behind the neck, rack jerk or rack split jerk”, 5 X 3mom, set #1 8 reps @50%, #2 6 reps @60%, #3 4 reps @70%, #4 2 reps @80%, #5 1 rep @90% of your 1 rep max OHS. Then, “FAIR GAME”, on the 2:00 X 8 rounds: 9 USA kbswings 70/53# or 53/35#, 12 hand release push-ups, 21 sit-ups, MAX CALS(16 minutes).

Tuesday June 18

15 minutes WARM-UP, Mobilize and Socialize! “COMPLEX” 5 X 3mom, perform 1 squat clean, 2 front squats, 1 push-press, 1 push-jerk, 1 split-jerk @80% of your push-press 1 rep max. Then, “HOLD IT TOGETHER”, for time: 150/120 cal row, 90 pull-ups, 60 double dumbbell box step ups 20/16”-50/35#’s or 35/25#’s***PARTITION ANY WAY YOU PLEASE***(30 minute cap).

Wednesday June 19

15 minutes WARM-UP, Mobilize and Socialize! “OHS”, max unbroken reps @80%, rest 3 minutes, attempt #2. Then, “HELL END”, 3 rft: 400 m run(500 m row), 12 power cleans 135/95# or 95/65#, 21 burpees(18 minute cap).

15 minutes WARM-UP, Mobilize and Socialize! “Split-jerks”, max unbroken reps @80%, rest 3 minutes, attempt #2. Then, “GROUND RULE DOUBLE”, 5 rft: 50 double unders(75 singles), 30/24 cals, 8 dumbbell push-press R arm/8 dumbbell push-press L arm.***REST 1 MINUTE BETWEEN EACH ROUND***(30 minute cap).

Friday June 21

15 minutes WARM-UP, Mobilize and Socialize! “Bulgarian split lunges” rear foot elevated 10 X 1:30, 5/L-5/R, dumbbell or kettle bells 50/35#. Then, ‘LEAN AND MEAN”, for time: 18-15-12-9-6-3 t2bar, front squats 115/85# or 85/55#, cal row(18 minute cap).

Saturday June 22

15 minutes WARM-UP, COFFEE TIME! “THE POWERS THAT BE”, 3 rft: 750 m row, 60 dumbbell alternating hang power snatch 50/35# or 35/25#, 60 burpee box jumps 24/20”.