LATEST WOD

Thursday 7-19-18 Workout Of The Day

Thursday 7-19-18 WOD CrossFit: 20 Min Partner AMRAP “Gunz, Bunz & Lungz” 15 Overhead Squats 95/135# 15 Strict Chin Ups + 15/25# 15 Front Squats 95/135# 15 Bent Over Rows 95/135# 15 Back Squats 95/135# 15 Kcal row (each) Fitness: 20 Min Partner AMRAP “Gunz, Bunz &...

Wednesday 7-18-18 Workout Of The Day

Wednesday 7-18-18 WOD A. Take 10min time to build to a heavy five strict press (barbell or kettlebell) B. E3M 5 Max Strict Press Max Push Press Max Push Jerk C. 5 Min Ladder Starting at 5 reps increase by one rep for both movements every round completed… Double Bell...

Tuesday 7-17-18 Workout Of The Day

Tuesday 7-17-18 WOD CrossFit: A. E3M 7 2 Hang Power Cleans 1 Hang Squat Clean With a Partner… 5 x 300m Run EACH You go I go Style… 10 Rounds total.   Fitness: E3M 7 5 Double Bell Clean & Front Squat 5 Strict Pull Ups 5 Dips (Ring, Box or Bench) With a Partner… 5 x...

Friday 7-13-18 Workout Of The Day

Friday 7-13-18 WOD "Beach Bangers" 4 Rounds NFT 5 Half Kneeling Press / Arm 8 Single Leg Hip Hinge / Leg (double bell) 5 Chin Ups @ 31x1 8 Front Squats or Goblet Squats @ 31x1 10 Hanging Leg Raise (HLR) use DB between knees for added resistance and fun...

Thursday 7-12-18 Workout Of The Day

“Mjölnir”  3 x 1 Minute Rounds for max reps of... Row  Thrusters 65/95# (Kettlebell option @ 30/40#) Burpee box overs 20/24" DB Cleans 35/50# Double Unders  Rest 1...

Wednesday 7-11-18 Workout Of The Day

Wednesday 7-11-18 WOD CrossFit  A.  Front Squat 3 x 3  B. 7 Min AMRAP  5 C2B Pull Ups  6 Hang Squat Cleans 65/95#  7 S2OH 65/95# 8 Lateral Bar Jump Burpees Fitness A. Back Squat 3 x 3   B. 7 Min AMRAP  5 Pull Ups  6 Double Bell Clean & Front Squat (re-clean every...

Tuesday 7-10-18 Workout Of The Day

 Tuesday 7-10-18 WOD A.  3 RFT  10 Double Bell C&J 35/50#  12 Walking Front Rack Lunges (same weight as above) 50 Double Unders    Rest Exactly 5 Minutes  B.  3 RFT  3 Muscle Ups / Ring Dips  6 Double Bell Thrusters 35/50#  9 T2B  12 Kcal...

Monday 7-9-18 Workout Of The Day

Monday 7-9-18   Monday 7-09-18 WOD  CrossFit: A. E3M 7  2 Hang power snatches  1 Hang squat snatch B. For Time  300m Run  30 OHS @ 65/95# 300m Run   Fitness: E3M 7  5 Chin Ups  10 KBS 40/60# +/- 5 Push Ups (rings, plyo, box, bench)  10 Box Jumps  B. For Time  300m...

Saturday 7-07-18 Workout Of The Day “KRAUS”

Saturday 7-07-18 Well, it's coach Kraus's birthday today and we're all going to help Laurie celebrate by doing "KRAUS". Happy birthday to a longtime coach and an even longer time friend!!! WOD "KRAUS" 45 Min Partner WOD (yes it's still 45, don't ask...) 45 Kcal Row 45...

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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.