6 Rounds For Time: 30 minute cap (Comp) 15 Swings 1.5/2p 10 Handstand Pushups 3 Pullups 2 Chest to Bar Pullups 1 Bar Muscleup - Rest 1 minute between rounds - (Fitness) 15 Swings 1/1.5p 10 Handstand Pushups 3 Pullups 3 Chest to Bar Pullups - Rest 1 minute between rounds - (Bootcamp) 15 Russian [...]

This has been quite a year!! I don’t post very often, but wanted all of you to know the steps we’ve taken to keep our valued Vancouver members training. Thinking we would be there for many years, we built a beautiful gym in Yaletown and grew our wonderful membership to capacity. What we couldn’t predict [...]

Teams of 3 Divide the work evenly with one athlete working at a time (Comp/Fitness) 1600m "Ruck" Run Together 3 Rounds: 45 Wallballs (14/20) 45 Plate Ground to Overhead (25/45) 3 Rounds: 45 Toes to Rings / Bar 45 Cal Row 3 Rounds: 45 Burpees 45 Box Step Ups (20/24) (25/45) 3 Rounds: 45 Hand [...]

WODAPOLOZA ONLINE QUALIFIER #1 AMRAP 9 Mins (Comp/Fitness) 3 Hang Power Snatch (55/75) 3 Overhead Squats 30 Double Unders + 3 to HPS and OHS every round Double unders stay at 30 per round (Bootcamp) 9 Hang Power Snatch (managable weight) 9 Overhead Squat 50 Single Skips

For Time (10 Mins) (Comp/Fitness) 100 Air Squats 100 KB Russian Swings (1/1.5p) 50 Box Jumps (20/24") 50 Goblet Squats (Bootcamp) 75 Air Squats 50 Russian Swings 25 Box Jumps/50 Box Step Ups 25 Goblet Squats

AMRAP 30 Teams of 2 (Comp) 800m Row 200 Double Unders 60 DB Hang Clean and Jerk (35/50) (Syncro, switch arms every 10 reps) 30 Ring Muscle Ups 60 Alternating Hang DB Snatch (35/50) (Syncro) 800m Run (Fitness) 800m Row 100 Double Unders 60 DB Hang Clean and Jerk (20/35) (Syncro, switch arms every 10 [...]

For Time (Comp) 3 Rounds 10 Burpees Over Bar 8 Hang Power Cleans (80/115) 6 Thrusters 4 Front Rack Reverse Lunges 2 Rounds 10 Burpees Over Bar 8 Hang Power Cleans (95/135) 6 Thrusters 4 Front Rack Reverse Lunges 1 Round 10 Burpees Over Bar 8 Hang Power Cleans (105/155) 6 Thrusters 4 Front Rack [...]