Categorized as: WOD

TUESDAY JULY 11th

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 5X3,3X1

Conditioning:

using 2 minutes on 1 minutes off accumlate

as many reps and calories combined in

these exercises:

row for calories

db burpees 25/15lbs

db russian step ups 25/15lbs 20″

double unders

db russian step ups 25/15lbs 20″

db burpees 25/15lbs

pay/jay for calories (air bike)

MONDAY JULY 10th

woftheday

STRENGTH

back squats 5X5

Conditioning:

“McLOVIN”

10 50 ft prowler pushes 180/90lbs

1 mile run

for time

 

SUNSHINE SATURDAY JULY 8th

woftheday

STRENGTH

deadlift 7X3

Conditioning:

as many rounds/reps as possible

in 10 minutes:

5 toes to bar

10 wall balls 20/14lbs

15 double unders

todays programming appears courtesy

of subzero senior coach sunshine

 

FRIDAY JULY 7th

woftheday

 

Subzero members present and past, as you probably know the crossfit affiliate division of our company is closing as of august 31st. we’d like to invite our existing punch card members to use up their existing visits before this time as there will be no more classes to attend. we’d also like to invite our past members that want to stop by for a workout or two before the subzero turns sled dog, including the last ever crossfit total subzero style in a couple of weeks. $10 drop in and no need to book (at this point), just check the class schedule and come on down.

STRENGTH

alternating between

chin up X3

db or kb split squat X5

Conditioning:

 

“THE CHEIF”

5 rounds with 1 minute rest

between rounds of

amrap 3 of:

3 power cleans 135/95lbs

6 push ups

9 squats

**each cycle begins where the last

one ended

THURSDAY JULY 6th

woftheday

 

Subzero members present and past, as you probably know the crossfit affiliate division of our company is closing as of august 31st. we’d like to invite our existing punch card members to use up their existing visits before this time as there will be no more classes to attend. we’d also like to invite our past members that want to stop by for a workout or two before the subzero turns sled dog, including the last ever crossfit total subzero style in a couple of weeks. $10 drop in and no need to book (at this point), just check the class schedule and come on down.

STRENGTH

high hang squat snatch 3X2,3X1

Conditioning:

1000m row

1000m run

then 7 rounds of:

5 box jumps 30/24″ ***

10 db push press 35/25lbs

15 kettle bell high pulls 44/35lbs

for time

WEDNESDAY JULY 5th

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:

5 rounds of:

10 front squats 155/105lbs

20 db reverse lunges 35/25lbs

for time

**no rack

 

TUESDAY JULY 4th

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 3X3,3X5,2X10

Conditioning:

3 rounds of:

25 kettle bell swings 53/44lbs

15 chest to deck burpees

25 kettlebell squats 53/44lbs

600m run

FRIDAY JUNE 30th

  1. 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:

on alternating minutes for

16 minutes:

deadlift X3

strict  toes to bar X5

Conditioning:

5 rounds of:

3 body weight squat cleans 100/70%

50 double unders

for time

 

 

THURSDAY JUNE 29th

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:

“VERN”

50 chin ups

400m run

100 push ups

400m run

150 sit ups

400m run

200 squats

400m run

250 double unders

for time

40 minute time cap

 

WEDNESDAY JUNE 28th

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 5X3

Conditioning:

as many reps as possible

in 10 minutes of:

2 db thrusters 35/25lbs

2 db reverse lunges 35/25lbs

4 db thrusters 35/25lbs

4 db reverse lunges 35/25lbs

6 db thrusters 35/25lbs

6 db reverse lunges 35/25lbs

etc etc