Monthly Archives: November 2013

WOD 281113

Warm Up


10 Hollow rocks

10 Squats

10 Box Jumps

10 Kettlebell Swings

Click image below for more info on our amazing 21 Day Trial



A: 2-2-2-2-2 Snatch Balance (20 minutes)

B: 15 minute AMRAP

5 Overhead Squats 60/40

10 Lateral Burpees

15 Sit ups

WOD 261113

Warm Up


150m Run (Loop)

10 ring rows

5 inchworms

10 hanging leg raises

5 reverse burpees


Bulger” – Hero WOD Courtesy of CFHQ

Ten rounds for time of

150m Run

7 Chest to bar pull-ups

7 Front squat 62/40

7 Handstand push-ups


Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

WOD 221113

Warm Up

500m Row, then


10 Step Up onto 20″ Box

5 Inchworms

10 Broad Jumps

5 Reverse Burpee


Every 5 minutes Run 400m then perform max reps of

A: Over Unders

B: Back to Back Squats

C: Medicine Ball Sit ups 12/8

D: Partner Push ups

E: Burpee Box Jumps 24/20

F: 10m Partner Carry (yes, carry your partner)


WOD 211113

Warm Up


with an empty barbell

10 One Arm Squat (R & L) with an empty barbell

10 Ring Rows

10 One Arm Overhead Squat (R & L) with an empty barbell

10 Hanging Leg Raise


A: 1RM Hang Squat Snatch (12 mins)

B: 10RM Power Snatch (12 mins)

C: 7 minute ascending ladder

1, 2, 3, 4, 5….

Bar Muscle Up / Burpee Pull Up

Pistol (each leg) / Overhead Lunge 20/10

WOD 181113

Warm Up

Aim to complete following sets of double unders unbroken


every time you break run the loop


A: 1RM Barbell Complex (12 mins)

1 Power Clean

2 Front Squat

1 Shoulder to Overhead

B: 3RM Deadlift (12 mins)

C: 21-15-9


Ball Slam 12/8

KB Swing 24/16

WOD 151113

Warm Up


20 Star Jumps

15 Grasshoppers

10 Reverse Burpees

5 Cartwheels

Partner WOD

Perform each exercise for 5 minutes. Score is total reps + distance rowed

Wall Ball 12/8

Knees to Elbow

Push Ups

Strict Pull Ups

Wall Walks



WOD 141113

Warm Up


First 2 times with a broomstick, then the last 2 with an empty barbell

3 Shrug (from the hang)

3 High Pull (from the hang)

3 Hang power clean

3 Front Squats

3 Squat Cleans (from below the knee)


A: Squat Clean 3-3-3-3-3 (12 minutes)

B: Hang Power Clean 3-3-3-3-3 (12 minutes)

C: Annie – Courtesy of CFHQ