CrossFit Gym in Thunder Bay, Ontario

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

Workout Of The Day

Monday October 3

15 minutes warm up, mobilize and socialize!”Back Squats”, build to a heavy set of three reps(22 minutes). Then, ”CEMENT LEGS”, on the 3:00 X 7 rounds, 400 m run (500 m row), 8 front rack box step-ups 20/16”, (95/65#) or (75/55#).

Tuesday October 4

15 minutes warm up, mobilize and socialize!”Push Press”, build to a heavy set of two repsI(18 minutes). Then, ”HANGING ON A MOMENT”, 5 RFT, 60 dble unders, 9 hang power cleans(155/105#) or (105/75#) 1-2-3-4-5 rope climbs. REST ONE MINUTE AFTER EACH ROUND. (25 minutes).

Wednesday October 5

15 minutes warm up, mobilize and socialize!”Clean Complex”, one power clean, one hang power clean, one squat clean, one hang squat clean, equals one rep, complete 5 sets.(22 minutes). Then, ”CHIPPER GONE BAD”, AMRAP 18, 100 wall balls 20/14#,80 alternating dumbbell hang power snatches (50/35#) or (35/25#) 60 box jumps 24/20”, 40 double dumbbell push press, max cals row.

Thursday October 6

15 minutes warm up, mobilize and socialize!”Front foot Elevated double dumbbell/kettle bell split squats. Then, ”FARMER’S MARKET”, for time, 800/700 m row, 40 burpees, 100 m farmers carry (50/35#) or (35/25#)800/700 m row, 30 pull-ups, 100 m farmers carry, 800/700 m row, 20 burpee pull-ups, 800/700 m row, 10 dumbbell burpees, 100 m farmers carry.

Friday October 7

15 minutes warm up/ mobilize and socialize!”Double dumbbell bench or floor press”, build to a heavy set of five reps. Then,”U-TURN”, For Time, 15-12-9-6 deadlifts (225/155#) or (155/105#), bike 26-20-14-8 cals Echo bike, DIRECTLY INTO, 6-9-12-15 T2bar, 8-14-20-26 cals Echo bike.(25 minute cap).

Saturday October 8

15 minutes warm up/mobilize and socialize!”CHUCK HEAVY”, teams of two. 38 minute AMRAP, 2000 m row, 100 push-ups, 120 cals Echo bike, 100 thrusters 45/35#, 2000 m row.