Crossfit Subzero

Everybody is always welcome

Workout of the Day

 

1
Nov

 




if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS. if you have questions regarding our schedule, rates or membership options, please check out the information tabs on the left side of the page


THE SUBZERO SQUAT PROGRAM RUNS MONDAY,WEDNESDAY AND FRIDAYTHIS WEEK AND THEN WRAPS UP NEXT WEEK ON MONDAY,TUESDAY,THURSDAY AND FRIDAY if you miss a day please talk to your coach on duty about the possibility of making up the previous days squat programming only

STRENGTH
strict press 3X2,2X1

CONDITIONING
as many rounds as possible in 7 minutes of:
20 wall balls 20/14lbs 10ft
20 ball slams 20/14lbs
20 wall ball overhead reverse lunge 20/14lbs

Posted at 12:0 AM in  

 | Permalink

 | 

Comment (0)

 

Workout of the Day

 

31
Oct

 




if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS. if you have questions regarding our schedule, rates or membership options, please check out the information tabs on the left side of the page


THE SUBZERO SQUAT PROGRAM RUNS MONDAY,WEDNESDAY AND FRIDAYTHIS WEEK AND THEN WRAPS UP NEXT WEEK ON MONDAY,TUESDAY,THURSDAY AND FRIDAY if you miss a day please talk to your coach on duty about the possibility of making up the previous days squat programming only

STRENGTH
back squats 3X10 75%

CONDITIONING
every minute on the minute for 10 minutes perform
3 power snatch+3 overhead squats+6 pistols
find a challenging working weight and add weight as needed

Posted at 12:0 AM in  

 | Permalink

 | 

Comment (0)

 

Workout of the Day

 

30
Oct

 




if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS. if you have questions regarding our schedule, rates or membership options, please check out the information tabs on the left side of the page


THE SUBZERO SQUAT PROGRAM RUNS MONDAY,WEDNESDAY AND FRIDAYTHIS WEEK AND THEN WRAPS UP NEXT WEEK ON MONDAY,TUESDAY,THURSDAY AND FRIDAY if you miss a day please talk to your coach on duty about the possibility of making up the previous days squat programming only

STRENGTH
clean and jerk 5X2

CONDITIONING
3 rounds of:
20 CTD push ups with hands on DB
20 CTD chin ups
20 box jumps 24/20inch
then
100 double unders
for time

Posted at 12:0 AM in  

 | Permalink

 | 

Comment (0)

 

Workout of the Day

 

29
Oct

 




if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS. if you have questions regarding our schedule, rates or membership options, please check out the information tabs on the left side of the page


THE SUBZERO SQUAT PROGRAM RUNS MONDAY,WEDNESDAY AND FRIDAYTHIS WEEK AND THEN WRAPS UP NEXT WEEK ON MONDAY,TUESDAY,THURSDAY AND FRIDAY if you miss a day please talk to your coach on duty about the possibility of making up the previous days squat programming only

STRENGTH
3 X 90 second row for combined meters

CONDITIONING
“UPSIDE DOWN LOGAN”
rounds of 8,7,6,5,4,3,2,1 of:
front squat 225/155lbs
back squat 225/155lbs
for time
thanks to crossfit strongman stud rob orlando for the original
“logan” that provided the inspiration for todays conditioning

Posted at 12:0 AM in  

 | Permalink

 | 

Comment (0)

 

Workout of the Day

 

28
Oct

 




if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS. if you have questions regarding our schedule, rates or membership options, please check out the information tabs on the left side of the page


THE SUBZERO SQUAT PROGRAM RUNS MONDAY,WEDNESDAY AND FRIDAYTHIS WEEK AND THEN WRAPS UP NEXT WEEK ON MONDAY,TUESDAY,THURSDAY AND FRIDAY if you miss a day please talk to your coach on duty about the possibility of making up the previous days squat programming only

STRENGTH
cleans 3X3,3X2

CONDITIONING
as many reps as possible in 10 minutes of:
100 chest to deck burpees
max rep shoulder to overhead 95/65lbs (no rack)
in the remaining time
final score is total numbers of shoulder to overhead reps
this workout appears courtesy of our good friends at hybrid
athletics in langley BC

Posted at 12:0 AM in  

 | Permalink

 | 

Comment (0)

 

Workout of the Day

 

27
Oct

 




if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS. if you have questions regarding our schedule, rates or membership options, please check out the information tabs on the left side of the page


THE SUBZERO SQUAT PROGRAM RUNS MONDAY,WEDNESDAY AND FRIDAYTHIS WEEK AND THEN WRAPS UP NEXT WEEK ON MONDAY,TUESDAY,THURSDAY AND FRIDAY if you miss a day please talk to your coach on duty about the possibility of making up the previous days squat programming only

STRENGTH
chin ups 5X3

CONDITIONING
for total combined reps:
as many reps as possible in 4 minutes of
back squat 275/185lbs
rest 4 minutes
as many rounds as possible in 4 minutes of:
hang squat cleans 185/125lbs

Posted at 12:0 AM in  

 | Permalink

 | 

Comment (0)

 

Workout of the Day

 

26
Oct

 




if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS. if you have questions regarding our schedule, rates or membership options, please check out the information tabs on the left side of the page


THE SUBZERO SQUAT PROGRAM RUNS MONDAY,TUESDAY,THURSDAY AND FRIDAYTHIS WEEK AND MONDAY, WEDNESDAY AND FRIDAY NEXT WEEK if you miss a day please talk to your coach on duty about the possibility of making up the previous days squat programming only

STRENGTH
snatch 3X3,2X2

CONDITIONING
rounds of 21-15-9 of:
kettlebell sumo deadlift high pull 72/53lbs
toes to bar
DB hang power clean and jerk 35/25lbs
for time
8 minute time cap

Posted at 12:0 AM in  

 | Permalink

 | 

Comment (0)

 

Workout of Day

 

25
Oct

 




if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS. if you have questions regarding our schedule, rates or membership options, please check out the information tabs on the left side of the page


THE SUBZERO SQUAT PROGRAM RUNS MONDAY,TUESDAY,THURSDAY AND FRIDAYTHIS WEEK AND MONDAY, WEDNESDAY AND FRIDAY NEXT WEEK if you miss a day please talk to your coach on duty about the possibility of making up the previous days squat programming only

STRENGTH
bench press 5X3

CONDITIONING
as many rounds as possible in 7 minute of:
15 kettlebell swings 35/26lbs
30 double under

Posted at 12:0 AM in  

 | Permalink

 | 

Comment (0)

 

Workout of the Day

 

24
Oct

 




if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS. if you have questions regarding our schedule, rates or membership options, please check out the information tabs on the left side of the page


THE SUBZERO SQUAT PROGRAM RUNS MONDAY,TUESDAY,THURSDAY AND FRIDAYTHIS WEEK AND MONDAY, WEDNESDAY AND FRIDAY NEXT WEEK if you miss a day please talk to your coach on duty about the possibility of making up the previous days squat programming only

STRENGTH
front squat 3X3 85% (of squat clean PR) with
1 second pause at the bottom position

CONDITIONING
25 squat cleans 205/145lbs
25 strict handstand push ups
for time
athlete can partition as desired
8 minute time cap

Posted at 12:0 AM in  

 | Permalink

 | 

Comment (0)

 

Workout of the Day

 

23
Oct

 




if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS. if you have questions regarding our schedule, rates or membership options, please check out the information tabs on the left side of the page


THE SUBZERO SQUAT PROGRAM RUNS MONDAY,TUESDAY,THURSDAY AND FRIDAYTHIS WEEK AND MONDAY, WEDNESDAY AND FRIDAY NEXT WEEK if you miss a day please talk to your coach on duty about the possibility of making up the previous days squat programming only

STRENGTH
box squat 3X3 80%

CONDITIONING
3 rounds of:
10 overhead squats 115/80lbs
15 box jumps 24/20″
20 kettlebell snatch 44/35lbs
for time
8 minute time cap

Posted at 12:0 AM in  

 | Permalink

 | 

Comment (0)

 

CrossFit Subzero Archives >>