Categorized as: WOD

THURSDAY AUGUST 3rd 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:

snatch balance 3X3

then

high hang squat snatch 4X3,3X2

Conditioning:

as many rounds/reps as possible in

12 minutes of:

5 hang db squat clean thrusters 50/35lbs

15 kettle bell swings 44/35lbs

200m run

WEDNESDAY AUGUST 2nd 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 then

every minute on the minute for

10 minutes 1 clean and jerk

Conditioning:

rounds of 12-10-8-6-4-2 of:

chest to bar pull ups

box jump 30/24″

for time

TUESDAY AUGUST 1st 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:

box squat 5X5

Conditioning:

5 rounds for total working time:

150m db/kb farmers walk 35/25lbs

150m run

**3 db burpee penalty for each time

athlete drops db/kb to be performed after

all 5 rounds are complete

MONDAY JULY 31st 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:

rack jerk 4X2,2X1

Conditioning:

5 rounds of:

5 deadlifts 275/205lbs

5 db manmakers 25/15lbs

for time

SATURDAY JULY 29th

woftheday

STRENGTH

coaches choice

Conditioning:

coaches choice

 

FRIDAY JULY 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.

Strength:

overhead squat from the floor

5X3

Conditioning:

“NEWPORT CRIPPLER”

30 body weight back squats

1 mile run

for time

 

THURSDAY JULY 27th 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 5X3

Conditioning:

as many rounds/reps as

possible in 5 minutes of:

5 chest to bar chin ups

10 db reverse lunges 35/25lbs

rest 2 minutes then

as many rounds/reps as

possible in 5 minutes of:

10 thrusters 45lbs

15 kettle bell swings 53/35lbs

 

 

WEDNESDAY JULY 26th 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:

back squat 5X3

Conditioning:

100/80 calorie row

800m run

60/40 calorie air bike

40 unbroken wall balls 20/14lbs

20 handstand push ups

for time

TUESDAY JULY 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:

7 times through for highest weight lifted

hang squat clean+hang power clean+split jerk

Conditioning:

rounds of 25-20-15-10-5 of:

front squat 135/95lbs

toes to bar

for time

 

MONDAY JULY 24th

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:

“THE BEAR COMPLEX”

5 attempts at max weight lifted in:

7 times through each round of:

power clean+front squat+push press+

back squat+push press

Conditioning:

1000m run

then 3 rounds of:

5 db thrusters 50/35lbs

10 db reverse lunges 50/35lbs

20 db squats 50/35lbs **

then 1000m run

for time

**2 DBs