LATEST WOD

Saturday 11-27-2021 Workout Of the Day

Saturday 11-27-2021 Workout Of the Day With a running clock… 3 rounds 500m ski 25 box jumps @20/24” 25 burpees rest 3:00 3 rounds 500m row 25 wallballs @14/20# 25 pullups Workout Notes/Intentions: today’s wod is a solo effort! 3 rounds of each portion- some people may...

Saturday 11-27-21 Workout Of The Day

Saturday 11-27-21 AMRAP 40 In teams of two... "Alex" 50 Thrusters 50 Pull-Ups 50 Kcal Ski 50 BB Back Squat Jumps 50 DB Push Ups* 50 Kcal ECHO Bike Today's workout is a partner workout where teammates can share the load with only one partner working at a time. For ski...

Friday 11-26-2021 Workout Of the Day

Friday 11-26-2021 Workout Of the Day A. Tempo Back Squats 5x5 @3331 B. For time: 15-10-5 cals devils press @35/50# DB front squats @35/50# Workout Notes/Intentions: Part A will be from the rack. We will be transitioning into back squats on Fridays for the next several...

Thursday 11-25-2021 Workout Of the Day

Thursday 11-25-2021 Workout Of the Day A. 5 sets 2 sled push 3 heavy power cleans 0:40 plank 5 heavy dbl bell floor press B. For time: time cap 13 mins 50/40 cals 40 t2b 30 bar facing burpees 20 power cleans @95/135# 10 floor press @95/135# Workout Notes/Intentions:...

Wednesday 11-24-2021 Workout Of the Day

Wednesday 11-24-2021 Workout Of the Day A. EMOM x 12 (6 rounds) 1: 3-5 Strict HSPU 2: 3-5 strict weighted pullups B. 21 min AMRAP 18/15 cals 15 box jumps @24/30" 12 DB snatch @35/50# 9 HSPU Workout Notes/Intentions: Part A is a short strength EMOM. You will alternate...

Tuesday 11-23-2021 Workout Of the Day

Tuesday 11-23-2021 Workout Of the Day A. 3-5 sets NFT 6/leg bulgarian split squats @30x1 10 double KB front squats 6/leg single leg BB romanian deadlifts @31x1 B. 3 x 4 min AMRAPs w/ 2:00 rest 4 pushups 8 goblet squats @35/50# 12 KBS @35/50# Workout Notes/Intentions:...

Monday 11-22-2021 Workout Of the Day

Monday 11-22-2021 Workout Of the Day A. E 1:30 x 8 sets  1 snatch pull + 1 snatch + 1 OHS B. 14 min AMRAP  7 hang snatch @65/95# 7 ring dips 35 DU/70 singles Workout Notes/Intentions: Part A is a snatch complex. The pull and snatch will be from the floor if possible....

Sunday 11-21-2021 Workout Of the Day

Sunday 11-21-2021 Workout Of the Day A. 20 min circuit 10 supinated BB bent over rows 2 x sled push 0:30 single arm KB overhead carry (R) 0:30 single arm KB overhead carry (L) 6/leg Bulgarian split squat 10 ring pushups For time: @35/50# 21-15-9* dbl KB C&J dbl KB...

Saturday 11-20-2021 Workout Of the Day

Saturday 11-20-2021 Workout Of the Day For time: 50 cal row 25 burpees 50 front rack lunges @65/95# 25 burpees 50 wallballs @14/20# 25 burpees 50 hang C&J @65/95# 25 burpees 50 cal ski Workout Notes/Intentions: Today’s WOD is a long chipper, meant to be done solo....

Friday 11-19-2021 Workout Of the Day

Friday 11-19-2021 Workout Of the Day A. Build to a 1 RM front squat B. 10 min AMRAP 10 pullups 10 back squat jumps @65/95# Workout Notes/Intentions: After several weeks of Friday front squats, we are testing our 1RM today! Coaches will help you warm up and build...

Thursday 11-18-2021 Workout Of the Day

Thursday 11-18-2021 Workout Of the Day A. 16 RFT w/ partner 3 power cleans @95/135# 6 bar facing burpees 9 air squats -rest 3:00- B. 16 RFT w/ partner 3 devils press @30/40# 6 pushups 9 cals Workout Notes/Intentions: You can start with part A or part B. Rest 3 minutes...

Wednesday 11-17-2021 Workout Of the Day

Wednesday 11-17-2021 Workout Of the Day A. NFT 10-8-6-4-2 barbell close grip bench press* 10-10-10-10-10- dbl DB/KB lunges B. 4 RFT time cap 16 mins 20 KBS @50/70# 15 box jump overs @20/24” 10 HSPU 50 DU Workout Notes/Intentions: For Part A, bench press is from the...

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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.