CrossFit Gym in Thunder Bay, Ontario

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

Workout Of The Day

Monday May 27

15 minutes WARM-UP, Mobilize and Socialize! “Ohs”, on the 3:00 X 3 perform 8 ohs. Start the first set @60% and build across. Then, “MAMBO NO. 5”, amrap 5: buy in 600 m run, remaining time, 9 power cleans 95/65#, 21 double unders. REST ONE MINUTE. Amrap 5: buy in 400 m run, 6 power cleans 135/95#, 21 double unders. REST ONE MINUTE. Amrap 5: buy in 200 m run, 3 power cleans 165/115#, 21 double unders. (17 minutes).

Tuesday May 28

15 minutes WARM-UP, Mobilize and Socialize! “Bench press”, on the 3:00 X 3 perform 8 bench press. Start the first set @60% and build across. Then, “GENTLY DOWN THE STREAM”, for time: 1000/900 m row, 4 rounds, 20 abmat sit-ups, 10 double dumbbell front rack reverse lunges 50/35# or 35/25#, 750/675 m row, 3 rounds, 20 sit-ups, 10 double dumbbell front rack reverse lunges, 500/450 m row, 2 rounds, 20 sit-ups, 10 double dumbbell front rack reverse lunges, 250/225 m row, 1 round, 20 sit-ups, 10 double dumbbell front rack reverse lunges(25 minute cap).

Wednesday May 29

15 minutes WARM-UP, Mobilize and Socialize! “Curtis P” emom 1:30 X 10 rounds perform minimum of 5 reps, (power clean, L-reverse lunge, R-reverse lunge, push-press)95/65# or, 75/55#.Then, “ BETTY”, 5 rft: 12 push-press 135/95# or 95/65#, 20 box jumps 24/20”(15 minute cap).

15 minutes WARM-UP, Mobilize and Socialize! “Snatch-power or squat”, on the 3:00 X 3 perform 8 snatch. Start the first set @60% and build across. Then, “RANKEL”, amrap 20: 6 deadlifts 225/155# or 185/135#, 7 burpee pull ups, 10 USA kettle bell swings 70/53# or 53/35#, 200 m run.

Friday May 31

15 minutes WARM-UP, Mobilize and Socialize! “Push-press”, on the 3:00 X 3 perform 8 push-press. Start the first set @60% and build across. Then “SWITCHING GEARS” on the minute X 14(7 rounds): minute #1, wall balls 20/14#, minute #2, cals row or bike. Score is total reps.

Saturday June 1

15 minutes WARM-UP, COFFEE TIME! “Team of 2”, amrap 40: 50 cals, 100 wall balls 20/14#, 50 cals, 80 box jumps 24/20”, 50 cals, 60 pull-ups, 50 cals, 40 burpees, 50 cals, 20 T2bar*** down and back up***. ALTERNATE CALS BETWEEN A ROWER AND AN ECHO BIKE.