LATEST WOD

Tuesday 9-25-18 Workout Of The Day

Tuesday 9-25-18 "Body Pump" 10-9-8-7-6-5-4-3-2-1 Thrusters 65/95# or Kettlebells 30/40# Hand Release Push Ups (HRPU) 4 x 50' Shuttle runs (done after each round of thrusters and push-ups are completed)

Monday 9-24-18 Workout Of The Day

Monday 9-24-18 5 RFT "Lit" 10 Hang Squat Cleans 85/115# Or Kettlebells @ 40/55# 8 Bar Facing Burpees (no push up) 4/6 Kcal Row Row (damper 8/10) *Do not strap your feet in for the row.

Thursday 9-20-18 Workout Of The Day

Thursday 9-20-18 4 RFT with a partner… “Heartthrob” share the load with only one person working at a time 30 Front Squats (bag or kettlebells) 30 Over the bag / Bell Burpees 300m Sandbag / KB “run” with kettlebells held in the front rack position. (switch holders as...

Wednesday 9-19-18 Workout Of The Day

Wednesday 9-19-18 CrossFit: A. Take 20 Minutes to build to a heavy snatch balance + OHS From the rack. If you max out with time left on the clock drop to 85% and perform the complex E2M for the remaining time. B. “Heads Up” 21-15-9 OHS 65/95# Pull-Ups   Fitness: A....

Tuesday 9-18-18 Workout Of The Day

Tuesday 9-18-18 20 Min AMRAP “Heart Attack Kid” (Waterfall Start) 250m Row (High Damper setting 8/10) 10 Thrusters 65/95# 15 KBS @ 40/60# 10 Burpee Box Jump Overs 8 KB Snatches/Arm 35/50# 300m Run

Tuesday 9-18-18 Workout Of The Day

Tuesday 9-18-18 “Heart Attack Kid” (Waterfall Start) 250m Row (High Damper setting 8/10) 10 Thrusters 65/95# 15 KBS @ 35/50# (overhead for those who can) 10 Burpee Box Jump Overs 8 KB Snatches/Arm 35/50# 300m Run

Monday 9-17-18 Workout Of The Day “LINDA”

Monday 9-17-18 “LINDA” "For Time" 10-9-8-7-6-5-4-3-2-1 Reps Deadlift (1.5 body-weight multiply your bodyweight by 1.5) Bench Press (bodyweight) Easy enough to figure out without a calculator… Clean (3/4 bodyweight multiply your body weight in pounds by .75). This can...

Friday 9-14-18 Workout Of The Day

Friday 9-14-18 “Partner Punishment” 30 Min AMRAP Row 300m Each 30 Wall Balls 20/30# 30 Hang Power Cleans 85/115# 30 C2B Pull-Ups 30 S2OH @ 85/115# 300m Partner Carry  (no this isn’t a mistake) or 45lb plate carry overhead (one plate between two people). *For the 300m...

Thursday 9-13-18 Workout Of The Day

Thursday 9-13-18 EMOM 20 1: 8 Double Bell C&J 30/40# 2: 6-8 Chin Ups 3: 8 Shoot Troughs’ with Push Up 4: 8 HEAVY Goblet Squats (grab your bell by the horns or clean two kettlebells) *Alternate each exercise per minute

A TRAINING EXPERIENCE LIKE NO OTHER

 

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.