CrossFit Gym in Thunder Bay, Ontario

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

Workout Of The Day

Monday February 6

15 minutes WARM-UP, “mobilize and socialize!”Push press”, work to a heavy 2(20 minutes). Then, “KENNETH”, EMOM X 24, MIN #1-12/10 cal row. MIN #2-12 wall balls 20/14#. MIN #3-12 alternating dumbbell hang power snatch 50/35# or 35/25#. MIN #4-12 burpees.(24 minutes),

Tuesday February 7

15 minutes WARM-UP, “mobilize and socialize!”Back squats”, work to a heavy 1(25 minutes). Then, “JACKIE”, for time, 1000 m row, 50 thrusters 45/35#, 30 pull-ups.(15 minute cap).

Wednesday February 8

15 minutes WARM-UP, “mobilize and socialize!”Power cleans”, work to a heavy 1(15 minutes). Then, “KLEPTO”, 4 RFT, 27 box jumps 24/20”, 20 burpees, 11 squat cleans 135/95# or 95/65#.(30 minutes).

Thursday February 9

15 minutes WARM-UP, “mobilize and socialize!”Seated dumbbell press-superset with seated dumbbell tri-cep extensions, 5/5 X 6 sets. Then, “WHEN RANDY MET NANCY” for time, 75 power snatch 75/55#, REST TWO MINUTES, 5 rounds, 500 m row, 15 OHS 95/65#.(25 minutes).

Friday February 10

15 minutes WARM-UP, “mobilize and socialize!”CURTIS P”, EMOM X 15, perform 5 per minute(one power clean, one left lunge-one right lunge, one push press). Then, “THE OPEN TEST V2”, AMRAP 20, 50 alternating lunges, 50 deadlifts, 40 bar facing burpees, 40 power cleans, 30 T2bar, 30 front squats, 20 chest to bar, 20 push jerks, 10 burpee pull-ups, 10 thrusters. 135/95# or 95/65#.

Saturday February 11

15 minutes WARM-UP, “mobilize and socialize!”Teams of two”, 50 box jumps 24/20”, 50 deadlifts 225/155# or 185/135#, 50 box jumps, 70 T2bar, 50 box jumps, 50 front squats 135/95# or 95/65#, 50 box jumps, 70 pull-ups.