LATEST WOD

Thursday 2-07-19 Workout Of The Day

Thursday  2-07-19 A. Back squat 3 x 10 @ 70% This weeks squat session is about as bad as it's going to get. The only thing that's worse is finding your 20RM back Squat... These ten reps should be heavy enough that you actually question your existence on your last two...

Wednesday 2-06-19 Workout Of The Day

Wednesday 2-06-19 A. "Jello Run" 10-8-6-4-2 KB OHS (per arm) 35/50# 50' Shuttle Runs For round one perform ten overhead squats with the kettlebell in your right hand then perform ten overhead squats with the kettlebell in your left hand then perform ten x 50' shuttle...

Tuesday 2-05-19 Workout Of The Day

Tuesday 2-05-19 30 Min Grinder “Pain Cave Tour” 1 Rope Climb 1 Heavy Sled Push x 50’ 1 Peg Board climb (to 10’ for women) or 3-5 Chin Ups @ 31x1 1 Squat Clean + 2 Front Squats or 5 Double Bell Cleans + 5 Front Squats 10 Deadlift (same weight as clean + squats or use...

Monday 2-04-19 Workout Of The Day

GYM NEWS: We're a few weeks out from the CrossFit Open and we will be doing an Intramural style open once again with teams & captains. Last year we did the open workouts on Saturday afternoons instead of the typical "Friday Night Lights". The reason for this was...

Sunday 02-03-19 Workout Of the Day

Sunday 02-03-19 Workout Of the Day A. E90sec x 6 (9:00)-1 min work, 0:30 rest 12 wallballs @20/30# + max bjo @14/20" rest 2:00 B. E90sec x 6 (9:00)-1 min work, 0:30 rest 10 pullups + max KBS @40/60# rest 2:00 C. E90sec x 6 (9:00)-1 min work, 0:30 rest 8 DB FS @35/50#...

Saturday 2-2-19 Workout of The Day

30 min AMRAP   50 wall balls 20/30# 40 hang power cleans 85/115# (KB 30/50#) 30 box jumps 20/24” 20 bar over burpees 10 ring muscle ups/ring dips if you are bringing a friend to the gym tomorrow for Bring Your Own Buddy, you can do the workout as a partner WOD...

Friday 2-01-19 Workout Of The Day

Friday 2-01-19 CrossFit: A. E3M – 7 Hang power clean + Hang squat clean + 2 jerks *Hang position should be from below the knees on both pulls… Fitness: A. E3M – 7 5 DB hang clean to strict press 5 Chin-Ups 5 Back Lunges (one bell in front rack position) 5 Push Ups Row...

Thursday 11-31-19 Workout Of The Day

Thursday 1-31-19 In Teams Of Two… 30 Min AMRAP “Quality Time” 20 BB Hang Clusters 65/95# 100’ Loaded Carry (each) 20 T2B / HLR 2 x 50’ Waiter walk (each) 20 Shoot Throughs w. Push-Up 500m Row *Waiter walk: Kettlebell locked out overhead for 50’ then switch arms on the...

Wednesday 1-30-19 Workout Of The Day

Wednesday 1-30-19 A. 3 x 8 Back Squats @ 72-78% B. For Time Row 500m 50 KBS 35/50# 50 Pull Ups Part A. should be slightly lighter than last weeks 3 x 5 back squats on Tuesday. It should be a bit of a grind for your last two reps. Using a belt has come up the past...

Tuesday 1-29-18 Workout Of The Day

Tuesday 1-29-19 A. Skill Work HSPU 6-8 Min B. EMOM – 6 2 – 5 Strict, Kipping @ 31x1, or Pike Push Ups C. For Time “We Are Sinking” Row 1000m 100 Wall Balls 14/20# 100 Ring Rows 1000m Row Today’s workout will challenge your ability to pace. Look at your 500m splits to...

Monday 1-28-19 Workout Of The Day

GYM NEWS: Happy Sunday everyone! It's been a cold weekend so I hope you've all been keeping warm. Registration for POWER ON THE PRAIRIES our two day CrossFit competition on May 4th and 5th is now open. This week we have Starke members-only registration by emailing...

Sunday 01-27-19 Workout Of the Day

Sunday 01-27-19 Workout Of the Day 4x5 minute AMRAPS with 5 min rest between: 5 min AMRAP 24 cal row + 24 box jump overs @20/24" max squat cleans in time remaining @65/95# rest 5:00 5 min AMRAP 21 cal row + 21 bjo @20/24" max squat cleans in time remaining @85/115#...

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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.