LATEST WOD

Saturday 04-03-2021 Workout Of the Day

Saturday 04-03-2021 Workout Of the Day A. 3x 8 min AMRAP w/ 3 min rest b/w 4 devils press 8 box jumps 12/10 cals 40 DU 8 DB C&J 12 burpees 4 DB burpees 8 pullups 12 DB lunges B. 0:30 work / 0:15 rest x 4 each floor press skull crushers

Friday 4-02-21 Holiday Workout Of The Day

Friday 4-02-21 Holiday Workout Of The Day GYM NEWS: Happy Easter weekend everyone! We're excited to once again have members back in the gym for everyday classes and the return of our first "holiday workout". We are running two classes and still keeping capacity below...

Thursday 04-01-2021 Workout Of the Day

Thursday 04-01-2021 Workout Of the Day A. 5 sets 5 BB tempo push press @31x1 10 gorilla rows 15 windshield wipers B. For time: 3-6-9-12-15-12-9-6-3* cals burpees *30 DU after each set (sub 60 singles) Workout Notes/Intentions: The push press and windshield wipers in...

Wednesday 03-30-2021 Workout Of the Day

Wednesday 03-30-2021 Workout Of the Day 35 min partner AMRAP 50 cals 100 DB hang snatch @35/50# 50 HSPU 100 single DB squat cleans @35/50# 50 burpee box jumps Workout Notes/Intentions: today’s workout is a partner WOD- you can split the reps however you want. Dumbbell...

Tuesday 03-30-2021 Workout Of the Day

Tuesday 03-30-2021 Workout Of the Day A. 15 min build 1 snatch pull + 1 snatch + 1 OHS B. 12 min ladder @65/95# 2-4-6-8-... OHS T2B cals Workout Notes/Intentions: Part A is a complex, in which you will build over 15 mins to a challenging weight. Newer athletes can go...

Monday 3-29-21 Workout Of The Day

Monday 3-29-21 Workout Of The Day A. EMOM - 16 6-8 "Strict Thrusters" 6 Chin-Ups B. AMRAP - 15 @ 30/40# +/- 10 Dbl. Bell Cleans 10 Dbl. Bell Front Squats 10 Dbl. Bell S2OH 16/20 Kcal Workout intentions... For the first part of todays workout take some time to build to...

Sunday 03-28-2021 Workout Of the Day

Sunday 03-28-2021 Workout Of the Day A. 5-6 sets 6/leg single leg DL 1/side TGU 6/side DB rows 6/leg step ups B. 2:00 work / 1:00 rest x 6 sets 2x: 10 pushups 12 lunges then max cals in time remaining

Saturday 03-27-2021 Workout Of the Day

Saturday 03-27-2021 Workout Of the Day 3 Rounds Time cap 35 mins 500m row/ski, 1 mile Echo bike, 1000m C2 bike 25 thrusters @65/95# 500m row/ski, 1 mile Echo bike, 1000m C2 bike 25 C&J @65/95# Rest 3:00 Workout Notes/Intentions: Today's is a long one- pace...

Friday 03-26-2021 Workout Of the Day 

Friday 03-26-2021 Workout Of the Day A. EMOM x 30 min 1: 10 dbl KB C&J 2: 15 box jumps 3: 10 dbl KB squat clean 4: 15/12 cals 5: 10 dbl KB front rack step ups B. 5:00 dbl OH KB hold* *15 hollow rocks every time you break Workout Notes/Intentions: Part A is an...

Thursday 03-25-2021 Workout Of the Day

Thursday 03-25-2021 Workout Of the Day A. E90s x 9 sets set 1-3: 3 squat cleans set 4-6: 2 squat cleans set 7-9: 1 squat clean B. 4:00 on / 2:00 off x 3 sets 21/18 cals 21 bar facing burpees max squat cleans @65/95# 18/15 cals 18 bar facing burpees max squat cleans...

Wednesday 03-24-2021 Workout Of the Day

Wednesday 03-24-2021 Workout Of the Day A. Skill work: pistols B. EMOM x 12 odd: pistols even: pushups/HSPU C. Against 15 min clock 50/40 cals 50 KBS 50 pushup 50 single KB thrusters max rep pistols in time remaining Workout Notes/Intentions: Part A will allow you...

Tuesday 03-23-2021 Workout Of the Day

Tuesday 03-23-2021 Workout Of the Day A. 5 RNFT 6-8/side half kneeling press 6-8/side DB row 1:00 plank / weighted plank B. 10 min AMRAP 10 S2OH @65/95# 20 front squats 10 pullups Workout Notes/Intentions: Part A will be done in your square. For the landmine press and...

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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.