tire step ups

Workout of the Day

Three rounds for time of:
5 rope climb from seated
21 Ring dips
50 Squats

Our classes start this week, Monday is classes all day on the hour.  Feel free to arrive early and stay late.

Also, please welcome our new On Ramp class, which will be running concurently with the regular classes.

This wasn't even his highest jump

Workout of the Day

Press

3-3-3-3-3

Then, 4 rounds for time:
10 (1 push-up + 2 kick-ups)
1 rope climb

* Halloween “Thriller” social tickets available at the gym for $10 each.  Proceeds going to Cancer Care Manitoba.  We’re also going to do a Halloween themed WOD for the event, please let us know if you’re interested in participating.

Fun on the rings

Workout of the  Day

Find your maximum height for box jumps.  Start off with a lower box and work your way up.

Then, 3 rounds for time:

Row 500m or Run 450m

3 Rope Climbs

6 Tire Flips

5 Rounds for time:

1 Rope Climb
5 Handstand Pushups
10 Toes to Bar
15 Burpees
20 Med Ball Cleans

McMillan Run Calculator – enter your Time Trial results from running to see how you can expect to perform on other time trials.

Modified rope climb

A. Snatch Deadlift 105% (of snatch) x 2 x 2

B. Advanced

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents (from seated!)

Time limit per round: 8:00
(i.e. if you exceed 8:00 on a round, finish the round, but don’t start the next one)

Intermediate

Five rounds for time of:
3 – 6 Strict Pull-ups (choose appropriate assistance…. or resistance)
1 Rope climb
60 second tuck sit between boxes (use the clock to keep track of time!)

Novice

Four rounds of:
5 Partner-assisted pullups
1 Modified rope climb
45 second tuck sit between boxes (use the clock to keep track of time!)

Kip

For time:

100 ft walking lunges
50 burpees
25 knees to elbows
5 rope ascent – 15′
50 box jumps – 24″/20″
25 L Pull Ups
50 GHD Sit Ups

The following video is a good shoulder ROM drill I have been using quite a bit lately. If you are seeing someone about a shoulder problem, then check with your practitioner before doing any of these exercises.

On Monday, August 3, the gym will be closed except for a team workout at 9AM.

6am Filthy Fifties

Squat 3×5 (add 5lbs to last workout)

8 rounds for time of:

100 yard run
8 Kettle Bell Swings 2 Pood
1 rope climb, no legs

Rope Climb Variations (Annie)…[wmv][mov]