LATEST WOD

Sunday 09-27-2020 Workout Of the Day

Sunday 09-27-2020 Workout Of the Day A. 15 min circuit  2 lengths farmer carry (or outside ~75-100m) 10 KB Deadlifts 10 gorilla rows 10 goblet squats 10 min AMRAP 20 KBS @35/50# 15 box jumps 10/12 cal row

CODE ORANGE PROCEDURES AT STARKE BEGINNING 9-28-20

9-26-20 Starke COVID Update And New Procedures… Hello Starke Family, Well, it looks like there’s another little storm coming but this one looks to be a speed bump in the road compared to our lockdown in March. The great thing about the recent news from our perspective...

Saturday 09-26-2020 Workout Of the Day

Saturday 09-26-2020 Workout Of the Day 3 RFT 300m run 20/25 cal row 30 burpees 40 pullups 50 BB thrusters @35/45# Workout Notes/Intentions: Today's "Full Send Saturday" is inspired by the movements in the benchmark WOD Jackie; with the addition of running and burpees....

Friday 09-25-2020 Workout Of the Day

Friday 09-25-2020 Workout Of the Day A. E2:00 x 6 sets 1 clean pull + 1 hang power clean + 1 power jerk B.6:00 AMRAP 30 C&J @95/135# max cal bike in time remaining rest 3:00 6:00 AMRAP cals from Part B max C&J @95/135# in time remaining Workout...

Thursday 09-24-2020 Workout Of the Day

Thursday 09-24-2020 Workout Of the Day A. EMOM x 16 mins (4 rounds) 1: 8-10 dbl KB push press 2: 1 heavy sled push| 3: 10-12 Ring Rows 4: 8-10 dbl KB lunges B. 12 min ladder @30/40# 2-4-6-8-10-12...* dbl KB C&J dbl KB front rack lunges *30 DU after each round...

Wednesday 09-23-2020 Workout Of the Day

Wednesday 09-23-2020 Workout Of the Day Get as far as possible in 38 minutes... 5 rounds: 15 cal row 15 hang power cleans @85/115# 15 burpees 15 wallballs @20/30# directly into... 4 rounds: 12 cal row 12 hang power cleans @105/155# 12 burpees 12 t2b directly into… 3...

Tuesday 09-22-2020 Workout Of the Day

Tuesday 09-22-2020 Workout Of the Day A. SKill work: Handstand hold B. 5 sets NFT 5 pushups 10 hollow rocks 15 air squats 0:20 HS hold or walk C. 4 RFT time cap: 14 mins 300m run 12 single DB devil's press @35/50# Workout Notes/Intentions: For Part A you will practice...

Monday 09-21-2020 Workout Of the Day

Monday 09-21-2020 Workout Of the Day A. 5 sets 10 back squat jumps 5 strict chinups @31X1 B. For time: 21-15-9 KBS @35/50# box jumps @20/24" rest 2:00 9-15-21 KBS @35/50# box jumps @20/24" Workout Notes/Intentions: For Part A, you will clean the barbell from the...

Sunday 09-20-2020 Workout Of the Day

Sunday 09-20-2020 Workout Of the Day A. EMOM x 15 min (5 rounds) 1: 30 DU + 7 t2B 2: 12 step ups 3: 7 goblet squats + 10 hollow rocks B. 3:00 on 1:30 off x 4 sets  15/10 cal row 10 goblet squats @35/50# 10 KB snatch

Saturday 09-19-2020 Workout Of the Day

Saturday 09-19-2020 Workout Of the Day For time:* Time cap: 40 mins 50 power cleans @85/115# 50 box jumps @20/24" 50 pullups 50/35 cal bike 50 S2OH @85/115# 50 wallballs @20/30# 50 KBS @50/70# 50 front rack lunges @85/115# 50 burpees *E5:00 run 300m (starting...

Friday 09-18-2020 Workout Of the Day

Friday 09-18-2020 Workout Of the Day A. 15 min build 3 pos snatch: 1 high hang + 1 hang + 1 floor B. For time: 9-12-15 Hang power snatch @65/95# OHS ring dips rest 3:00 15-12-9 Hang power snatch OHS ring dips Workout Notes/Intentions: FOr Part A, you will spend 15...

Thursday 09-17-2020 Workout Of the Day

Thursday 09-17-2020 Workout Of the Day A. EMOM x 15 mins 1: 6-8 deadlifts 2: 4-6 strict pullups (+ weight) 3: 2-4 strict HSPU (+ deficit) B. 3 RFT 15/12 cal bike (or 18/15 cal row) 15 deadlifts @ 105/155# 15 HSPU Workout Notes/Intentions: Part A is strength piece...

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.