THANKSGIVING STUFFED AFTER A GREAT HOLIDAY WEEKEND UP HERE IN THE NORTH IM FULL OF TOO MUCH FOOD AND WAS THINKING A LONG AMRAP SHOULD HELP WORK DOWN THOSE CALS… STRENGTH: BEHIND HEAD SNATCH GRIP SHOULDER PRESS 7X1 CLIMBING WEIGHT . WOD: “CHUD” 20 MIN AMRAP 20 CAL ROW/SKI 15 KB SWINGS 12/8 10 […]
Away for the Canadian thanksgiving but give this one a go! Strength: Bench Press FIND 10 Rep max (Use a spotter) . WOD: For Time 10-9-8-7-6-5-4-3-2-1 Bench press at 85% of Body weight 250m row between sets. . CASHOUT: 2x 1 min plank Enjoy Stouty
ITS THE WEEKEND! DID YOU ACCEPT THE CHALLENGE? DID YOU ACCUMULATE SOME MILES? IF YOU RAISED SOME MONEY OR BUILT SOME MILES GO TO www.labawlife.com AND DONATE OR TAG @JENLABLAW ON IG AND SHOW HER YOUR EFFORTS! #MOVEMOUNTAINS STRENGTH: BENCH PRESS 15 MINUTES TO FIND 1RM . WOD: HERO WOD “GRIFF” FOR TIME: 800m Wheel […]
YOU NEED ENDURANCE TRAINING SOME OF US THINK THE MIDDLE MET-CONS AND HEAVY LIFTING IS ALL YOU NEED… IF YOU WANT TO BE A WELL ROUNDED ATHLETE, I FIRMLY BELIEVE YOU NEED AT LEAST ONE 20MINUTE PLUS WOD A WEEK. STRENGTH: KB FLOOR PRESS 8X3 climbing weight each set . WOD: 20 MIN EMOM […]
HUMP DAY MID WEEK AND THE FUN IS ON! A LIL TIME TRIAL WILL GET YOU OVER THAT MID WEEK SLUMP! STRENGTH: HANG SNATCH CLIMBING WEIGHT TO HEAVY 7×1 . WOD: 2KM ROW TIME TRIAL . CASHOUT: 100 RUSSIAN TWISTS 10lbs SLAM BALL AS FEW SETS AS POSSIBLE ENJOY STOUTY
MOVE MOUNTAINS THIS WEEK MY BOX HAS PUT OUT A CHALLENGE TO HELP JENNY LABLAW IN HER EFFORTS TO RAISE MONEY FOR EPILEPSY. I ISSUE THE CHALLENGE TO YOU AND YOUR BOX, MY BOX IS GOING TO ACCUMULATE 200 MILES. MY PERSONAL GOAL IS TO DO 3 MILES A DAY! Jenny LaBaw is a 2x Crossfit […]
OCTOBER IS HERE A NEW WEEK WITH MORE WORK TO GET DONE! NEVER QUIT, MAKE NO EXCUSES AND SHOW EM WE ARE NOT DISABLED… SHOW THEM WHAT WE CAN DO! STRENGTH: 10 MIN EMOM 2 HEAVY CLEANS @ 90% OF 1RM . WOD: 12 MIN AMRAP 12 SH PRESS starting at 45/35 add 10lbs each […]
BREAST CANCER AWARENESS OCTOBER IS BREAST CANCER AWARENESS MONTH AND WHEELWOD IS A HUGE SUPPORTER. I WILL BE DOING RUN FOR THE CURE ON SUNDAY AND AM STILL LOOKING FOR DONATIONS. IF YOU ARE INTERESTED IN DONATION CLICK THIS LINK: chris’s donation page STRENGTH: 8 x 250m ROW/SKI ERG . WOD: 3RDS MAX EFFORT OF: […]
IT’S OCTOBER…. OTHER THAN THANKSGIVING & HALLOWEEN I FIND IT HARD TO GET EXCITED ABOUT OCTOBER SO LETS MAKE SURE THE WORKOUTS KEEP US ENTERTAINED. STRENGTH: 10 MIN EMOM 2 HANG SNATCH 1 SNATCH ***climbing weight each round*** . WOD: Courtesy of G Marqx 12 Min AMRAP 8 PULL UPS 8 BALL GROUND […]
AMAZING SHOW FROM THE WHEELCHAIRGANG YESTERDAY WE HAD SO MANY OF THE WHEELWODNATION HIT THE WHEELWOD. IT WAS GREAT TO SEE AND IF YOU HIT THE WOD LET US KNOW ON FACEBOOK OR INSTAGRAM OR TWITTER. TODAY’S IS A BENCHMARK! SO GET YOUR BENCH ON! PREP WORK: SHOULDER MOBILITY CHEST LACROSSE MASH . WOD: […]
