Oct 31

Happy Halloween!!!

Tech Strength

Max Thruster

10-8-5-5-3-3-1-1-1

Today's WOD:

7 Min. AMRAP

7 Wallballs 20/14lb

7 Burpees

Oct 30

Rest Day

Coach Boot enjoying his rest day catching some air at the Kelowna MX Track.

Oct 29

Partners! :)

400m Run

125 Hang Clean 95/65

400m Run

300 Ab Mat Sit-ups

400m Run

125 Push Press

400m Run

125 Knee to Elbows

Oct 28

Tech/Strength

Max Box Jump

Todays WOD

10min. AMRAP

5 Deadlift 225/135lb

10 Box Jump 24/20"

15 Wallballs 20lb/14lb

Oct 27

Rest Day

(Don making his max. box jump at 49"!)

Oct 26th

Tech/Strength

1 min. max double unders

Then 15 min. work on skills

-rope climbs

-GHD situps

-pullups

(kip, butterfly, chest to bar)

Today's WOD

For time

500m Row

50 Air Squats

40 Pushups

30 Ab Mat Sit-ups

20 KB Swings

200 Single Skips

20 KB Swings

30 Ab Mat Sit-ups

40 Pushups

50 Air Squats

500m Row

Oct 25

Tech/Strength

Bench Press

10-8-6-3-3-3

Today's WOD:

3 Rounds for Time

400m run

10-SDHP 115/75lb

10-GHD Sit ups

Sorry no wod photo today but we thought you might like this one...

Boot Family (minus Mariah) at the Pumpkin Patch! :D