ALL BLOG POSTS

Tuesday 01-28-20 Workout Of the Day

Tuesday 01-28-20 Workout Of the Day A. Not for time: 10-8-6-4-2 bench press chinup *increase weight as reps decrease B. 3 RFT time cap: 17 mins 500m row 30 KB C&J @35/50#

Monday 01-27-20 Workout Of the Day

Monday 01-27-20 Workout Of the Day A. E2:00 x 8 rounds (16 min) 6-8 pullups 8-10 burpees 10-12 wallballs B. E2:00 x 8 rounds (16 min) 6-8/8-10 cal bike 10-12 box jumps 12-14 KBS @40/60# *rest as needed, to get set up and recovery partially, between A and...

Sunday 01-26-20 Workout Of the Day

Sunday 01-26-20 Workout Of the Day A. E4:00 x 6 rounds  6 lungesters @65/95# 8 HSPU 10 t2b 12/10 cal row   B. 4 sets  6 archer ring pushups 12 KB gorilla rows 0:45 Chinese plank  

Saturday 01-25-20 Workout Of the Day

Saturday 01-25-20 Workout Of the Day 3:00 work, 2:00 rest x 2 rounds through (38 mins) 1: 40/30 cal row + max wallballs @14/20# 2: 35/25 cal bike + max power cleans @95/135# 3: 30 burpees + max pullups 4: 150 DU + max DB snatch

Friday 01-24-20 Workout Of the Day

Friday 01-24-20 Workout Of the Day A. 5 sets (NFT) 10 OH walking lunge (from ground) 10 alt. KB gorilla rows B. 3 RFT @65/95# 21/18 cal 18 bar facing burpees 15 C2B 12 OH walking lunges

Thursday 01-23-20 Workout Of the Day

Thursday 01-23-20 Workout Of the Day A. 6-8 min skill work Handstands B. 12 min circuit 0:30 handstand hold or variation (or HSW for meters) 5 strict pullups 0:30 L-sit or variation (paralettes or hanging) 5 strict press (KB or DB) C. 8 min AMRAP @30/40# 40 DU 5...

Wednesday 01-22-20 Workout Of the Day

Wednesday 01-22-20 Workout Of the Day With a running clock... 5 rounds 15 t2b 12/15 cal bike 10 clean and jerks @85/115# rest 3:00 3 rounds 30/36 cal row 15 front squats rest 3:00 1 round 100 wallballs @14/20# 50 burpees

Tuesday 01-21-20 Workout Of the Day

Tuesday 01-21-20 Workout Of the Day A. EMOM x 20 1: 6-8 ring pushups @31X1 2: 1 heavy sled push 3: 4-6 ring pullups @31X1 4: 6-8 goblet squat @33X1 B. For max reps @35/50# 2:00 goblet squat jumps 2:00 KB snatch 2:00 lunges 2:00 pushups 2:00 cals on bike or rower no...

Sunday 01-19-20 Workout Of the Day

Sunday 01-19-20 Workout Of the Day A. EMOM X 16 1: 5 bench press + 30 DU 2: 5/side Bulgarian split squats + 5 pushups   B. 10-9-8-7-6-5-4-3-2-1 Cal bike wallballs @20/30#

Saturday 01-18-20 Workout Of the Day

Saturday 01-18-20 Workout Of the Day Running clock... 0:00-10:00 1000m row AMRAP 5 KB C&J 10 pullups 12:00-22:00 1000m row AMRAP 5 KB squat cleans 10 burpees 24:00-34:00 1000m row AMRAP 5 KB clusters 10 box jumps

Friday 01-17-20 Workout Of the Day

Friday 01-17-20 Workout Of the Day A. 15 min build 3 position snatch (1 rep from each pos) B. 10 min ladder 2-4-6-8-10-12... hang power snatch OHS lateral bar burpees

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.