23 May
by: Published in Uncategorized

Hero Sunday WOD: Team WOD: For time:

30 Push Ups
30 Deadlifts (225/155)
30 Box Jumps (30/24)
60 Pull Ups
120 Wall Balls (14/10)
240 Double Unders
400M Run with plate (45/25)

WOD: Nutts: For time:

10 Handstand Push Ups
15 Deadlift (250/155)
25 Box Jumps (30/24)
50 Pull Ups
100 Wall Balls (20/14)
200 Double Unders
400M Run with a plate (45/25)


From the website…

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

RIP hero,





22 May
by: Published in Uncategorized

Team WOD: 4 rounds for time of:

10 Thrusters (135/85)
50 Double Unders
250M Row
25 Wall Balls (20/14)
10 Shoulder to Overhead (135/85)
15 Toes to Bar
10 Burpees

Partners alternate exercises each time



I haven’t got much for you today.  Just note that this workout looked a lot different before it was published.  It was only two rounds and it didn’t have Burpees.  It also had 30 Thursters sooooooo…call it even’ish?

Sounds fair and square to me,



21 May
by: Published in Uncategorized

Pre WOD:  25 mins to find heavy single:


WOD: For time:

21-15-9 reps of:

Snatch (50% of Pre WOD)
Wall Balls (20/14)


Jessa Lemoine…

If you guys are unaware, Coach Jessa will be competing individually at the East Regionals competition (today and) this weekend!!!  If you are unbusy (not a word) this weekend, then feel free to drop by the XL Arena and see the best of the best of the Northeast and Eastern Canada throw down.  I would like to wish Coach Jessa the best of luck this weekend and tell her not to forget to breath!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

I’ll see you Sunday,



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