LATEST WOD

Wednesday 9-22-2021 Workout Of the Day

Wednesday 9-22-2021 Workout Of the Day 15 min build 3 position snatch *1 rep from each: high hang, hang, floor B. 1:30 on / 1:30 off x 6 6 power snatch @65/95# 12 KBS @50/70# max cals Workout Notes/Intentions: For Part A, you will be doing a 3 position snatch complex....

Tuesday 9-21-2021 Workout Of the Day

Tuesday 9-21-2021 Workout Of the Day A. 0:30 on 0:30 off x 5 rounds (15 min) 1: handstand hold/walk/shoulder taps 2: strict pullups 3: strict ring dips B. Against a 15 min clock... 1 mile run AMRAP “Cindy” in time remaining *Cindy 5 pullups 10 pushups 15 air squats...

Monday 9-20-2021 Workout Of the Day

Monday 9-20-2021 Workout Of the Day 5x5 min AMRAPs w/ 2:30 rest 18/15 cal ski 12 box jump overs @20/24” 9 deadlift @155/225# 6 bar facing burpees Workout Notes/Intentions: You will perform this 5 min AMRAP for a total of 5 times; resting 3 minutes between each one....

Saturday 9-18-2021 Workout Of the Day

Saturday 9-18-2021 Workout Of the Day A. 10-8-6-4-2 BB bench or floor press* 8 single arm DB/KB row after each set of bench *add weight to bar every round  B. 18 min AMRAP @30/40# 10 dbl KB C&J 10 dbl KB Deadlifts 10 dbl KB squat cleans *every time you break, 7/5...

Friday 9-17-2021 Workout Of the Day

Friday 9-17-2021 Workout Of the Day As far as possible in 40 mins… 1 mile run 100 BB front rack lunges @65/95# 50 pullups 100 OH KBS @35/50# 50 burpees 1 mile run Workout Notes/Intentions: Today’s WOD is a long one! Chip away at those reps, resting when you need. You...

Thursday 9-16-2021 Workout Of the Day

Thursday 9-16-2021 Workout Of the Day A. 5 x 3 Overhead squats *1:00 plank between sets B. 5 RFT 10 OHS @95/135# 20/15 cal ski Workout Notes/Intentions: Part A will be done from the rack. You will get the bar from your back to overhead by either a push press or jerk....

Wednesday 9-15-2021 Workout Of the Day

Wednesday 9-15-2021 Workout Of the Day A. 5 sets 1 power clean + 5 push press B) 8 min ladder 2-4-6-8-… hang C&J @65/95# box jumps @20/24" -rest 4:00- C) For time: Reps completed in Part B, in reverse* *start at highest complete round Workout Notes/Intentions:...

Tuesday 9-14-2021 Workout Of the Day

Tuesday 9-14-2021 Workout Of the Day A. 8-10 min Skill work: t2b and/or DU B. EMOM x 12 min odd: t2b even: DU C. 3 rounds for max reps: 1:00 wallballs @14/20# 1:00 DB snatch @35/50# 1:00 single DB step ups @35/50#, 20/24” 1:00 rest Workout Notes/Intentions: Part A...

Monday 9-13-2021 Workout Of the Day

Monday 9-13-2021 Workout Of the Day A. 5-7 rounds 5 deadlifts 5 strict HSPU 5 strict chin-ups B. Against 12:00 clock… 21-15-9 HSPU KBS @50/70# cals max burpees in time remaining Workout Notes/Intentions: Build to a heavy set of 5 deadlifts for the day. You can build...

Sunday 9-12-2021 Workout Of the Day

Sunday 9-12-2021 Workout Of the Day E 2:30 x 6 rounds (15 min) 10/7 cal bike 7 DB burpee DLs 7 box jumps E 2:30 x 6 rounds (15 min) 10/7 cal row 7 DB cleans 7 burpees

Saturday 9-11-2021 Workout Of the Day

Saturday 9-11-2021 Workout Of the Day For time with a Partner @65/95#* *every 5:00 both partners run 300m til complete 75 lungesters 75 t2b 75 power snatch 75 HSPU 75 front squats 75 cals 75 back rack BB step ups @20/24” Workout Notes/Intentions: today’s workout is a...

Friday 9-10-2021 Workout Of the Day

Friday 9-10-2021 Workout Of the Day A. Back Squats  5x5 * *6-8 strict ring dips between sets  B. For time 25-20-15-10-5 wallballs @14/20# cals OH KBS @35/50” Workout Notes/Intentions: Part A will be from the rack. Build to a heavy set of 5, then perform 5 sets of 5...

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A clean, well-stocked gym with lots of amenities and super-friendly people to greet you. Caring, committed coaches who are dedicated to your success. Honestly, you won’t find a better box than Starke Strength & Conditioning/Starke CrossFit in Winnipeg, where your new CrossFit family awaits you. Sign up for your choice of specialty classes, or work one-on-one—regardless of your preference, we’ve got everything you need to meet your training goals. Come WOD with us and you’ll never look back.