LATEST WOD

Thursday 04-15-2021 Workout Of the Day

Thursday 04-15-2021 Workout Of the Day A. 5 sets 10 alt. DB floor/bench press 5 strict chinups B. 5 x 3 min AMRAPs w/ 1:30 rest 12/9 cals 9 OH KBS @35/50# 6 burpees *pick up where you leave off Workout Notes/Intentions: Part A is an upper body strength piece. The...

Wednesday 04-14-2021 Workout Of the Day

Wednesday 04-14-2021 Workout Of the Day A. EMOM x 15 min (5 rounds) 1: 10-12 pistols 2: 1 TGU (right) 3: 1 TGU (left) B. 12 min max rep cals* *E90s x 8 (starting @0:00) 7 pushups + 14 air squats Workout Notes/Intentions: Before Part A, you will spend time practicing...

Tuesday 04-13-2021 Workout Of the Day

Tuesday 04-13-2021 Workout Of the Day A. E1:30 x 10 sets 1 power clean + 1 hang squat clean thruster B. For time: @65/95# Time cap 14 mins 10-9-8-7-6-5-4-3-2-1 Hang squat clean thrusters 2-4-6-8-10-12-14-16-18-20 front rack lunges Workout Notes/Intentions: For Part A,...

Monday 04-12-2021 Workout Of the Day

Monday 04-12-2021 Workout Of the Day Running clock... or as far as possible in 38 mins 30 cals 30 DB snatch @35/50# 30 box jump overs @20/24" rest 2:00 5 rounds: 15 wallballs @20/30# 15 burpees 15 DB deadlifts @35/50# rest 2:00 30 box jumps overs 30 DB snatch 30 cals...

Sunday 04-11-2021 Workout Of the Day

Sunday 04-11-2021 Workout Of the Day A. 0:00-15:00 10-9-8-7-6-5-4-3-2-1 strict pullups pushups cals in time remaining B. In 20:00-35:00 10-9-8-7-6-5-4-3-2-1 dbl KB front squats dbl KB strict press dbl KB C&J in time remaining Workout Notes/Intentions: You will...

Saturday 04-10-2021 Workout Of the Day

Saturday 04-10-2021 Workout Of the Day 40 min partner AMRAP* @65/95# 40 BB power snatch 40 box jumps 40 BB front rack lunges 40 burpees 40 BB hang C&J 40 T2B *E4:00 both partners must complete 15-20 Kcal together  Workout Notes/Intentions: Today's WOD is a partner...

Friday 04-09-2021 Workout Of the Day

Friday 04-09-2021 Workout Of the Day A. Back Squats 5x5 B. 8 min AMRAP Buy-in: 50 anchored sit ups Max rep DB step overs @35/50#, 20/24” Workout Notes/Intentions: Part A will be done from the racks. You can share and wipe down between sets, you can bring a portable...

Thursday 04-08-2021 Workout Of the Day

Thursday 04-08-2021 Workout Of the Day A. EMOM x 15 1: 5/side half kneeling DB press 2: 7/side KB/DB rows 3: 0:45 heavy dbl KB front rack hold B. 2:00 on / 1:00 off x 6 12 DB snatch @35/50# 50 DU max cals in time remaining

Wednesday 04-07-2021 Workout Of the Day

Wednesday 04-07-2021 Workout Of the Day A. 10 min skill work: Ring MU *sub strict pullup/dip work for those that cannot perform pullups/dips B. 25 min Circuit 1:00 wallsit 20 HSPU 20 goblet squats 2 ring MU (sub 2-4 dips + 2-4 pullups) Workout Notes/Intentions:...

Tuesday 04-06-2021 Workout Of the Day

Tuesday 04-06-2021 Workout Of the Day A. E2:00 x 7 sets 1 power clean + 1 hang power clean + 1 hang squat clean B. 5 RFT @85/115# time cap: 15 mins 15 hang power cleans 12 front squats 9 lateral bar over burpees Workout Notes/Intentions: You will warmup and build...

Monday 04-05-2021 Workout Of the Day

Monday 04-05-2021 Workout Of the Day Running Clock... 3 rounds: 20 cals 20 single DB hang C&J @35/50# 20 burpees rest 2:00 4 rounds: 15 wallballs @20/30# 15 box jumps @20/24" 15 KBS @35/50# rest 2:00 5 rounds: 10 single DB devils press @35/50# 10 pullups 10 single...

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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.