Categorized as: WOD

THURSDAY AUGUST 31st 2017

woftheday

Thank you and Godspeed

STRENGTH:

back squat 5X3,3X1

Conditioning:

6 rounds for total working time:

400m run

90 seconds rest

WEDNESDAY AUGUST 30th 2017

woftheday

crossfit subzero will be closing august 31st and we as a company will no longer be a crossfit affiliate. we will be maintaining the space at 221 bay street and we are currently examining business models that are more personal training and program design based. we would like to thank our amazing coaching team for being just that, and all of our members that decided to call subzero home, it all couldn’t have happened without you. coach Andrea and myself are both excited for what’s to come and look forward to the opportunity to be a part of your future health and fitness goals.

STRENGTH:

clean and jerk 2X2,5X1

Conditioning:

as many rounds as possible

in 12 minutes of:

3 thrusters 135/5lbs

6 hang power cleans 135/95lbs

9 shoulder to overhead 135/95lbs

12 chin ups

15 chest to deck burpees

TUESDAY AUGUST 29th 2017

woftheday

crossfit subzero will be closing august 31st and we as a company will no longer be a crossfit affiliate. we will be maintaining the space at 221 bay street and we are currently examining business models that are more personal training and program design based. we would like to thank our amazing coaching team for being just that, and all of our members that decided to call subzero home, it all couldn’t have happened without you. coach Andrea and myself are both excited for what’s to come and look forward to the opportunity to be a part of your future health and fitness goals.

STRENGTH:

bench press 5X5

Conditioning:

3 rounds of:

25 back squats 135/95lbs

75 double unders

then

100/80 calorie row

for time

MONDAY AUGUST 28th 2017

woftheday

crossfit subzero will be closing august 31st and we as a company will no longer be a crossfit affiliate. we will be maintaining the space at 221 bay street and we are currently examining business models that are more personal training and program design based. we would like to thank our amazing coaching team for being just that, and all of our members that decided to call subzero home, it all couldn’t have happened without you. coach Andrea and myself are both excited for what’s to come and look forward to the opportunity to be a part of your future health and fitness goals.

 

Conditioning:

“Dirty Lydia 2.0″

as many round and reps

as possible in 30 minutes of:

10 ctd ctb chin up burpees 8/7ft

20 deadlifts 155/105lbs

10 ctd-ctb chin up burpees 8/7ft

20 db thrusters 25/15lbs

10 ctd-ctb chin up burpees 8/7ft

20 db russian step ups 25/15lbs 24/20″

round 2 sub out ctd-ctb with handstand push ups

round 3 sub out hspu with 10 pistols

round 4 sub out pistols with 10 box jumps 24/20”

rounds 5 sub out box jumps for chin ups

FML FRIDAY AUGUST 25th 2017

woftheday

crossfit subzero will be closing august 31st and we as a company will no longer be a crossfit affiliate. we will be maintaining the space at 221 bay street and we are currently examining business models that are more personal training and program design based. we would like to thank our amazing coaching team for being just that, and all of our members that decided to call subzero home, it all couldn’t have happened without you. coach Andrea and myself are both excited for what’s to come and look forward to the opportunity to be a part of your future health and fitness goals.

Strength:

hang squat clean

5X2,3X1

Conditioning:

10 body weight clean and jerks 100/70%

20 bodyweight dead lifts 100/70%

30 DB blydos 25/15lbs 24/20″

40 calorie air bike

50 calorie row

for time

THURSDAY AUGUST 24th 2017

woftheday

crossfit subzero will be closing august 31st and we as a company will no longer be a crossfit affiliate. we will be maintaining the space at 221 bay street and we are currently examining business models that are more personal training and program design based. we would like to thank our amazing coaching team for being just that, and all of our members that decided to call subzero home, it all couldn’t have happened without you. coach Andrea and myself are both excited for what’s to come and look forward to the opportunity to be a part of your future health and fitness goals.

Strength:

push press 5X3

Conditioning:

3 rounds of:

10 db thrusters 50/35lbs

15 box jumps 24/20″ step down

20 kettle bell swings 44/35lbs

400m run

for time

WEDNESDAY AUGUST 23rd 2017

woftheday

crossfit subzero will be closing august 31st and we as a company will no longer be a crossfit affiliate. we will be maintaining the space at 221 bay street and we are currently examining business models that are more personal training and program design based. we would like to thank our amazing coaching team for being just that, and all of our members that decided to call subzero home, it all couldn’t have happened without you. coach Andrea and myself are both excited for what’s to come and look forward to the opportunity to be a part of your future health and fitness goals.

Strength:

deadlift 5X3,2X1

Conditioning:

as many rounds as possible

in 10 minutes of:

10 chin ups

20 snatch 50/35lbs

30 squats

TUESDAY AUGUST 22nd 2017

woftheday

crossfit subzero will be closing august 31st and we as a company will no longer be a crossfit affiliate. we will be maintaining the space at 221 bay street and we are currently examining business models that are more personal training and program design based. we would like to thank our amazing coaching team for being just that, and all of our members that decided to call subzero home, it all couldn’t have happened without you. coach Andrea and myself are both excited for what’s to come and look forward to the opportunity to be a part of your future health and fitness goals.

Strength:

clean and jerk 3X2,3X1

Conditioning:

1000m run

then

9-6-3 of:

thruster 155/115lbs

clean and jerk 155/115lbs

then

1000m run

for time

MONDAY AUGUST 21st 2017

woftheday

STRENGTH

2 stop back squat 5X5

Conditioning:

1000m row

then

5 rounds of:

5 db man makers 25/15lbs

25 double unders

for time