Tuesday (2022MAY24)- WOD

Focus:Ring Muscle Up Progression3 sets5 Dips5 Chest 2 Rings5 Kneeling Ring MU TransitionsthenHang Full Snatch3 – 3 – 3 – 3 – 3 WOD:”Amanda”9-7-5Muscle UpsSquat Snatch 135/95lbs Finisher:3  x 45secs On/45secs OffBurpee Over...

Friday (2022MAY20)- WOD

Focus:Snatch Complex x 6 sets1 Snatch Grip Deadlift1 Hang Power Snatch1 Power Snatch1 OH Squat1 Full SnatchWOD:3 Rounds15 Hang Power Snatch 115/75lbs15 Burpees Over the BarSPRINT! Finisher:3x100m SprintME L-Sit*Rest as needed between...

Thursday (2022MAY19)- WOD

Focus:Rope Climb Technique WOD:21min EMOM1- 12cal Row2- 24ft HS Walk3- 12 GHD situps Accessories:3x20 Spanish Squats20 (Total) Zottsman...

Wednesday (2022MAY18)- WOD

Focus:10min Pacing WorkPick a different machine from the last two weeks and go at 60-70% of RPE WOD:Deadlift10 – 1 – 10 – 1 – 10 – 1Start at 50-60% on the 10’sStart at 80-90% on the 1’s Recovery:10mins Body...

Tuesday (2022MAY17)- WOD

JY refers to Jen Young. Jen was a CrossFitter in Burlington, ON at CrossFit Altitude. A special person, who truly loved the CrossFit community with all her heart. She would geek out on analytic numbers, she loved cats, wrote WODPress for Sweat RX Magazine, after she...