Wednesday (2022MAY18)- WOD


10min Pacing Work

Pick a different machine from the last two weeks and go at 60-70% of RPE




10 – 1 – 10 – 1 – 10 – 1

Start at 50-60% on the 10’s

Start at 80-90% on the 1’s



10mins Body Tempering/Mobility

  • Focus on low back and hamstrings

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 was diagnosed with cervical cancer she created a foundation called Love the Snatch, which included a Masters Competition that carried on for years after her death.

On Sunday, May 17th, 2015 Jen lost her battle with cervical cancer at the age of 31. For some of us, we were lucky enough to know JY and to call her our friend. Her passing hit the Canada East CrossFit community hard. She was a bright light, she was a true weekend warrior CrossFitter, and competed in many local competitions. A hashtag was created after Jen’s passing #JenisCanadaEast, the first event at the 2015 East Regional was Randy, a snatch event, to honor JY all the Canadian women competing wore Love the Snatch shirts. Jen’s favorite number was Pi, the JY Pi WOD was created after her passing, and we have celebrated her with it every year since.


Power Cleans

5 – 5 – 5



“JY Pi”

Buy in 71 Double Under


2 Rounds

3 Power Snatch 135/95lbs

14 Box Jumps

3 Full Snatch 135/95lbs

14 T2B

3 OH Squats 135/95lbs

14 Burpees


1 Round

3 C2B Pullups

14 Power Cleans 135/95lbs


14 Full Cleans 135/95lbs

3 Pistols/Leg

14 Shoulder 2 OH 135/95lbs


Cash Out of 70 DUs



3 x 10

DB Hammer Curls

Super Set w/

DB SA Bent Rows

Monday (2022MAY16)- WOD


10min EMOM
3-5 C2B or Bar Muscle Ups



3 Rounds

800m Run

50 Hip Extensions

50 Sit Ups



30 Burpees for Time

Friday (2022MAY13)- WOD


Clean Complex x 5

1 Clean Pull

1 Low Hang Clean

1 Mid Hang Clean

1 Hi Hang Clean

1 Power Clean

1 Full Clean

2 Front Squats

Don’t Drop the Bar



14min AMRAP (10 to 1 to 10)

Hang Power Clean 115/75lbs




Banded Chest to Bar or Banded Bar Muscle Ups

5 sets of 5 Reps

Focus on getting a deeper pull

Thursday (2022MAY12)- WOD


WOD Prep

3 Sets

10 DB Push Press

10 Alt Single Arm OH Reverse Lunge

5 Box Jumps



4min AMRAP

10/7cal Bike

10 Lateral Box Jump Overs

Rest 2mins

4min AMRAP

30 DUs

10 Alt Single Arm KB OH Reverse Lunge

Rest 2min

4min AMRAP

12/9cal Row

50ft Sled Sprint or 100m Sprint

Rest 2min

4min AMRAP

10/7cal Ski

10 DB Push Press 35/20lbs



Banded T,Y,W’s

3 x 10 per direction

Wednesday (2022MAY11)- WOD


10min Pacing @60-70% 

Choose different machine from last week



Bench Press 

10 – 1 – 10 – 1 – 10 – 1

Start at 50-60% on the 10’s

Start at 80-90% on the 1’s

Try to Build throughout the sets of 10’s and 1’s



10min Slow bike/jog/row

Tuesday (2022MAY10)- WOD


4 x 200m Sprint

Rest 1:1



For Time

400m Run

100 Air Squats

80 KB Swings 24/16kg

60 Wall Balls 20/14lbs

40 Push Ups

20 Burpees Over Med Ball

400m Run



Tabata Double Unders

Tabata Flutter Kicks

Monday (2022MAY09)- WOD


Box Squat

3 – 3 – 3 – 3 – 3



5 Rounds

9 Devils Press 35/20lbs

15 Box Jumps

21 Abmat Situps



3min Frog Stretch

3min Childs Pose

3min Seated Straddle

Thursday (2022MAY05)- WOD


Shoulder Strength

4 sets Unbroken

4/4 KB Alt See Saw Rows

4/4 KB Alt SA KB Hang Cleans

4/4 Alt Piston Press

Super Set with

30secs Double Under Practice



5 Rounds

5 Wall Walks

50 Double Unders

5/5 DB Snatch 50/35lbs

5/5 DB Single Arm OH Squats 50/35lbs



20 Banded Hamstring Curls

50ft Banded Walk

20 Banded Knee Extensions

50ft Backwards banded Walk

20 Calf Raises

Wednesday (2022MAY04)- WOD


Bike Pacing

10min Bike @ 60-70% 120cal Pace

*Can sub Row, Ski, or Run but we’ll be switching each week



Back Squat

10 – 1 – 10 – 1 – 10 – 1

Start at 50-60% on the 10’s

Start at 80-90% on the 1’s

Build on each set of 10’s from the first and build on each set of 1’s from the first but DO NOT miss



5-10min Light Bike, Run, Ski, or Row