LATEST WOD

Tuesday 11-19-19 Workout Of the Day

Tuesday 11-19-19 Workout Of the Day For time: 30-20-10-20-30 Wallballs @20/30# 15-10-5-10-15 Bar facing Burpees 30-20-10-20-30 Cal row 15-10-5-10-15 Power Cleans @95/135#

Sunday 11-17-19 Workout Of the Day

Sunday 11-17-19 Workout Of the Day For time: 30 C&J @65/95# 30 burpee box jump over @20/24” 30 t2b 30 DB step overs @35/50# 30 cals Rest 4:00 20 C&J @85/115# 20 burpee box jump over 20 t2b 20 DB step overs 20 cals Rest 2:00 10 C&J @105/155# 10 burpee box...

Saturday 11-16-19 Workout Of the Day

Saturday 11-16-19 Workout Of the Day Running clock... 0:00-7:00 1 mile bike + 30 wallballs @20/30# 7:00-21:00: AMRAP 10 deadlifts @155/225# 20 box jumps 60 DU 24:00-finish 500m row + 30 wallballs @20/30# *half the class can start with row as long as you do each...

Friday 11-15-19 Workout Of the Day

Friday 11-15-19 Workout Of the Day A. (Not for time) 10-8-6-4-2 C2B/T2B combo HSPU rest 2 mins between sets *1 C2B + 1 T2b = 1 rep B. 6 min AMRAP 10 KBS @35/50# 4 burpee pullups

Thursday 11-14-19 Workout Of the Day

Thursday 11-14-19 Workout Of the Day A. Clean Waves E1:30 x 3 sets (13:30) R1: 3 squat cleans R2: 2 squat cleans R3: 1 squat clean *Note: aim to increase weight as reps decrease B. 3 RFT @65/95# time cap: 10 mins 15 hang power cleans 15 front squats 15/12 cal row...

Wednesday 11-13-19 Workout Of the Day

Wednesday 11-13-19 Workout Of the Day A. Strength Circuit – 15 mins 5 tempo back squats @5511 (weight will be VERY light) 5 strict pullups 5 seated KB Z press *all weights and variations will be set up and warmed up before starting the clock B. For time: time cap: 13...

Tuesday 11-12-19 Workout Of the Day

Tuesday 11-12-19 Workout Of the Day A. 5 Rounds NFT 2 x TGU / Side 10 Alternating DB/KB Step Ups 10 Alternating DB/KB Back Lunges B. 5 Rounds of... 4 Sled Sprints 10/12 Kcal Bike Rest 90 Seconds

Monday 11-11-19 “Lest We Forget”

Monday 11-11-19 Remembrance Day WOD "Lest We Forget" This workout is to commemorate all of the soldiers that died in battle and still fight today. With all the films that come out on the big screen, it gives a small idea of what soldiers face in battle. This is...

Sunday 11-10-19 Workout Of the Day

Sunday 11-10-19 Workout Of the Day A. 7 rounds 7 double KB squat cleans 7 burpees over KB 7 pull-ups 7 box jumps 7 KB S2OH Rest 1:00 after each round   B. 4 sets 15 weighted hollow rocks 15 pikes on rower or rings

Friday 11-08-19 Workout Of the Day 

Friday 11-08-19 Workout Of the Day A. 5x3 front squats B. 3:00 on 1:30 off x 4 rounds (18 min) 12 hang squat cleans @65/95# 15 bar facing burpees Max DU in time remaining *Goal is at least 30 seconds of DU, if athletes are not getting enough time they can adjust...

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.