Friday (2022JUL01)- WOD

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar...

Thursday (2022JUN30)- WOD

Focus:9min EMOMMin 1: 5-7 Kip SwingsMin 2: 3 Negative Push Ups Min 3: 4-5 Squat Therapy Squats WOD:”Angie”For Time100 Pull Ups100 Push Ups100 Sit Ups100 Air Squats Recovery:30 Bandy Pull Aparts5min Light Bike, Run, or...

Monday (2022JUN27)- WOD

Focus:10min EMOMOdd: 5-7min Strict Pull-UpsEven 5-7 DB Deficit Pushups WOD:”Interrupted DB DT”5 Rounds12 DB Deadlifts 50/35lbs9 DB Hang Power Cleans6 DB Push Jerks400m Run Recovery:800m...

Tuesday (2022JUN21)- WOD

Focus:6 Sets2 Power Cleans + 1 Split Jerk Build to Heavy WOD:20min AMRAP200m Run2 Rope Climbs4 Clean & Jerks Heavy6 Lat Burpees Over Bar Accessories:3 x 10 T, Y,...

Monday (2022JUN20)- WOD

Focus:4 x 500m Rowrest 2mins between WOD:12min EMOM12 Double UndersMax Box Jump Overs 24/20” Recovery:10min Bike or...

Friday (2022JUN17)- WOD

Focus:Banded Shoulder Press3 – 3 – 3 – 3 – 3 WOD:Every 4mins x 8400m Run80ft SA OH DB Carry 50/35lbs (40ft Down & Back) Finisher:For Time500m...