Categorized as: WOD

SATURDAY JULY 22th

woftheday

STRENGTH

coaches choice

Conditioning:

coaches choice

 

FRIDAY JULY 21th

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:

thruster from rack 5X3

Conditioning:

as many rounds/reps as possible

in 20 minutes of:

5 chin ups

10 push ups

15 squats

**athlete stops every 2 minutes to

perform 2/1 body weight clean and jerk(s)

including 3,2,1, go but excluding “time”

THURSDAY JULY 20th

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:

jerk 4X2,3X1

Conditioning:

“NANCY”

5 rounds of:

400m run

15 overhead squats 95/65lbs

for time

WEDNESDAY JULY 19th

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:

 

“CROSSFIT TOTAL”

3 attempts to reach highest

weight lifted in:

back squat

shoulder press

deadlift

 

TUESDAY JULY 18th

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.

CROSSFIT SUBZERO’S LAST

CROSSFIT TOTAL WEDNESDAY!!

Strength:

bench press 2X5,2X3,3X1

Conditioning:

1000m row

20 db burpees 35/25lbs

100 double unders

for time

MONDAY JULY 17th

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 minutes to build to highest weight

lifted in:

snatch

then

7 minutes to build to highest weight

lifted in:

squat clean

Conditioning:

3 rounds of:

600m run

3 jerks 155/105lbs

6 front squats 155/105lbs

9 kettle bell swings 72/53lbs

for time

 

SATURDAY JULY 15th

woftheday

STRENGTH

coaches choice

Conditioning:

coaches choice

 

FRIDAY JULY 14th

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:

“MURPH”

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

for time

middle section can be partitioned

*this workout appears courtesy of crossfit hq

THURSDAY JULY 13th

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 5X20

Conditioning:

“SUGAR”

30 body weight bench press 100/70%

1 mile row

for time

WEDNESDAY DAY JULY 12th

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

4X2,3X1

Conditioning:

 

12 minutes to make it as far

down this ladder as possible:

2 toes to bar

2 pistols

1 clean and jerk 155/105lbs

4 toes to bar

4 pistols

2 clean and jerk 155/105lb

6 toes to bar

6 pistols

3 clean and jerk 155/105lbs

8 toes to bar

8 pistols

4 clean and jerk 155/105lbs