ALL BLOG POSTS

Tuesday 9-25-18 Workout Of The Day

Tuesday 9-25-18 "Body Pump" 10-9-8-7-6-5-4-3-2-1 Thrusters 65/95# or Kettlebells 30/40# Hand Release Push Ups (HRPU) 4 x 50' Shuttle runs (done after each round of thrusters and push-ups are completed)

StarkeFit / Boot Camp 9-25-18 to 9-29-18

Monday, September 24, 2018 Warmup With a Running Clock: 0:00-6:00 3 rounds: 10 box jumps 10 DB/KB S2OH 6:01-12:00 3 rounds: 10 burpees 10 KBS 12:01-18:00 3 rounds: 10 goblet squats 35 DU (sub 50 singles) 18:00 500m row     Tuesday, September 25, 2018 Warmup  3x5 min...

Monday 9-24-18 Workout Of The Day

Monday 9-24-18 5 RFT "Lit" 10 Hang Squat Cleans 85/115# Or Kettlebells @ 40/55# 8 Bar Facing Burpees (no push up) 4/6 Kcal Row Row (damper 8/10) *Do not strap your feet in for the row.

Thursday 9-20-18 Workout Of The Day

Thursday 9-20-18 4 RFT with a partner… “Heartthrob” share the load with only one person working at a time 30 Front Squats (bag or kettlebells) 30 Over the bag / Bell Burpees 300m Sandbag / KB “run” with kettlebells held in the front rack position. (switch holders as...

Wednesday 9-19-18 Workout Of The Day

Wednesday 9-19-18 CrossFit: A. Take 20 Minutes to build to a heavy snatch balance + OHS From the rack. If you max out with time left on the clock drop to 85% and perform the complex E2M for the remaining time. B. “Heads Up” 21-15-9 OHS 65/95# Pull-Ups   Fitness: A....

Tuesday 9-18-18 Workout Of The Day

Tuesday 9-18-18 20 Min AMRAP “Heart Attack Kid” (Waterfall Start) 250m Row (High Damper setting 8/10) 10 Thrusters 65/95# 15 KBS @ 40/60# 10 Burpee Box Jump Overs 8 KB Snatches/Arm 35/50# 300m Run

Tuesday 9-18-18 Workout Of The Day

Tuesday 9-18-18 “Heart Attack Kid” (Waterfall Start) 250m Row (High Damper setting 8/10) 10 Thrusters 65/95# 15 KBS @ 35/50# (overhead for those who can) 10 Burpee Box Jump Overs 8 KB Snatches/Arm 35/50# 300m Run

StarkeFit / Boot Camp 9-17-18 to 9-21-18

Monday September 17, 2018 A. Warmup   B. 4x4min AMRAP 15 cal row 15 burpees over rower max jumping lunges   rest 2 min between each   Tuesday September 18, 2018 A. Warmup   B. Tabata- 0:20 work 0:10 rest x 8 rounds per movement Mountain climbers Squat jumps Medball...

Monday 9-17-18 Workout Of The Day “LINDA”

Monday 9-17-18 “LINDA” "For Time" 10-9-8-7-6-5-4-3-2-1 Reps Deadlift (1.5 body-weight multiply your bodyweight by 1.5) Bench Press (bodyweight) Easy enough to figure out without a calculator… Clean (3/4 bodyweight multiply your body weight in pounds by .75). This can...

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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.