WOD

Feb 9th Class Program

CrossFit Open begins Feb 21st! Time to test your fitness and join the Community for 5 weeks of CrossFit Mayhem.

40 min AMRAP – Teams of 2
5 Thrusters @ 95/65
7 T2B
9 Burpees over the bar
1 Work / 1 Rest per round

Every 6 Rounds (3 Each) 30/20 Cals on AirBike Each

At 20 min Mark, adjust to the following:

5 Strict Pull-ups
7 Pushups
9 Deadlifts @ 95/65
1 Work / 1 Rest per round

Every 6 Rounds (3 Each) 30/20 Cals on AirBike Each

Feb 8th Class Program

Front Squat
Build to Tough 4 rep

4 Sets:
10 DB Deadlifts
Rest 30s
10 Stability Ball Hamstring Curls
Rest 30s
50ft Reverse Sled Drag @ Moderate Weight
Rest as needed

For time:
30-20-10
Cals on Rower
Wall Balls @ 20/14

3 Sets:
100ft Suitcase Carry on Right
10 Half kneeling Pallef Press on Right
100ft Suitcase Carry on Left
10 Half kneeling Pallef Press on Left
Hanging L-SIt from Bar x 10-20s
Rest 1-2 mins




Feb 7th Class Program

Dumbbell Floor Press

4 Sets x 6-8 reps @20X0
Rest 1 min

Neutral Grip Ring Pull-Up

4 Sets x 6-8 reps @10X0 (Adjust reps based on athlete / Accumalte reps as alternative)
Rest as needed

+

Half Kneeling Single Arm Press

4 Sets x 8-10 reps/side @20X0
Rest 1 min

SA ring row

4 Sets x 8-10 reps/side @20X0
Rest as needed

+

Every 4 mins for 16 mins:

1-2 Rope Climbs
5 DB Cleans on Right @ 50/35
5 DB STO on Right @ 50//35
5 DB Cleans on Left @ 50/35
5 DB STO on Left @ 50/35
AMRAP Cals on Rower in Remaining
Alt next round AMRAP DU’s in remaining
No Rest – Immediately go into next round @ each 4 min block.

+

Tabata (20s work / 10s Rest)

Hollow Rocks

Feb 6th Class Program

25 mins @ Moderate Effort

Rowing
Every 1250m/1000m Perform 20 Wall Balls + 100ft Farmers Walk @ Moderate Weight

+

25 mins @ Moderate Effort

AirBIke
Every 70/50 Cals Perform 20 KBS + 1 min Plankhold

Feb 5th Class Program

Conventional Deadlift

1 Rep every 2 mins x 8 Sets

+

4 Sets:

10 Double KB Front Squats
10 Double KB Front Rack Lunges
Rest 2-3 mins

+

5 Sets:

30s of 50ft Shuttle Sprints
30s rest
30s of Hang Cleans @ 115/75
30s rest
30s Box Jump Overs @ 24/20
30s rest

+

Glute Ham Raise

3 Sets x 6-8 reps @ controlled tempo
Rest 1 min

Wall Sit

3 Sets x 30-60s Holds (Add weight if possible)
Rest 1 min

Prone Plate Drag

3 Sets x 10 reps/direction
Rest as needed

Feb 4th Class Program

Strict Press

Waveloading
8-6-4 @ Moderate Weight
8-6-4 @ Tough Weight
Rest 1-2 mins b/t sets

Snatch Grip Rows

Waveloading:
8-6-4 @ Moderate Weight
8-6-4 @ Tough Weight
Rest 1-2 mins b/t sets

+

1 Set @ High Effort

5 min AMRAP
5 T2B
5 DB Push Press @ 50/35
Rest 3 mins
5 min AMRAP
15 DU’s
5 Burpees

+

15 mins @ EZ–> Moderate Effort

250m Row
50ft OH Carry @ 16kg/12kg on Right
50ft OH Carry @ 16kg/12kg on Left
250m Row
15/10 Pushups
15/10 Ring Rows
250m Row
15/10 Hollow Rocks
15/10 GHD Back Extensions

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Grande Prairie, AB T8V 7N7

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