Crossfit Subzero

Everybody is always welcome

Workout of the Day

 

20
Dec

 




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

CHRISTMAS AND NEWS YEARS HOURS ARE:
SUNDAY DECEMBER 21 CLOSED
WEDNESDAY DECEMBER 24 6-8AM AND 11AM-1PM ONLY
THURSDAY DECEMBER 25 CLOSED
FRIDAY DECEMBER 26 CLOSED
WEDNESDAY DECEMBER 31 6AM-8AM AND 11AM-1PM ONLY
THURSDAY JANUARY 1 CLOSED
regular hours apply all other days

STRENGTH
box squat 5X3

CONDITIONING
“BENNY THE JET”
26 clean and jerks 150/105lbs
88 double unders
for time

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Workout of the Day

 

19
Dec

 




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

CHRISTMAS AND NEWS YEARS HOURS ARE:
SUNDAY DECEMBER 21 CLOSED
WEDNESDAY DECEMBER 24 6-8AM AND 11AM-1PM ONLY
THURSDAY DECEMBER 25 CLOSED
FRIDAY DECEMBER 26 CLOSED
WEDNESDAY DECEMBER 31 6AM-8AM AND 11AM-1PM ONLY
THURSDAY JANUARY 1 CLOSED
regular hours apply all other days

STRENGTH
bench press 5X3

CONDITIONING
3 rounds of:
15 box jumps 24/20″
25 kettlebell swings 44/35lbs
40 squats

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Workout of the Day

 

18
Dec

 




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

CHRISTMAS AND NEWS YEARS HOURS ARE:
SUNDAY DECEMBER 21 CLOSED
WEDNESDAY DECEMBER 24 6-8AM AND 11AM-1PM ONLY
THURSDAY DECEMBER 25 CLOSED
FRIDAY DECEMBER 26 CLOSED
WEDNESDAY DECEMBER 31 6AM-8AM AND 11AM-1PM ONLY
THURSDAY JANUARY 1 CLOSED
regular hours apply all other days

STRENGTH
front squats 5X3 with 1 second pause in the hole

CONDITIONING
as many rounds and reps as possible in 6 minute of:
2 bar muscle ups
5 deadlifts 275/185lbs

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Workout of the Day

 

17
Dec

 




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

CHRISTMAS AND NEWS YEARS HOURS ARE:
SUNDAY DECEMBER 21 CLOSED
WEDNESDAY DECEMBER 24 6-8AM AND 11AM-1PM ONLY
THURSDAY DECEMBER 25 CLOSED
FRIDAY DECEMBER 26 CLOSED
WEDNESDAY DECEMBER 31 6AM-8AM AND 11AM-1PM ONLY
THURSDAY JANUARY 1 CLOSED
regular hours apply all other days

STRENGTH
snatch balance 5X2

CONDITIONING
5 rounds for total calories
45 seconds row sprint
2 minutes rest

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Workout of the Day

 

16
Dec

 




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

CHRISTMAS AND NEWS YEARS HOURS ARE:
SUNDAY DECEMBER 21 CLOSED
WEDNESDAY DECEMBER 24 6-8AM AND 11AM-1PM ONLY
THURSDAY DECEMBER 25 CLOSED
FRIDAY DECEMBER 26 CLOSED
WEDNESDAY DECEMBER 31 6AM-8AM AND 11AM-1PM ONLY
THURSDAY JANUARY 1 CLOSED
regular hours apply all other days

STRENGTH
clean and jerk 4X2,2X1

CONDITIONING
30 thrusters 135/95lbs
50 bar parallel chest to deck burpees
for time
athlete can partition reps as desired
8 minute time cap

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Workout of the Day

 

15
Dec

 




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

CHRISTMAS AND NEWS YEARS HOURS ARE:
SUNDAY DECEMBER 21 CLOSED
WEDNESDAY DECEMBER 24 6-8AM AND 11AM-1PM ONLY
THURSDAY DECEMBER 25 CLOSED
FRIDAY DECEMBER 26 CLOSED
WEDNESDAY DECEMBER 31 6AM-8AM AND 11AM-1PM ONLY
THURSDAY JANUARY 1 CLOSED
regular hours apply all other days

STRENGTH
back squat 5X2

CONDITIONING
as many rounds as possible in 7 minutes of:
5 squat cleans 195/135lbs
5 L-chins

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Workout of the Day

 

14
Dec

 




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

CHRISTMAS AND NEWS YEARS HOURS ARE:
SUNDAY DECEMBER 21 CLOSED
WEDNESDAY DECEMBER 24 6-8AM AND 11AM-1PM ONLY
THURSDAY DECEMBER 25 CLOSED
FRIDAY DECEMBER 26 CLOSED
WEDNESDAY DECEMBER 31 6AM-8AM AND 11AM-1PM ONLY
THURSDAY JANUARY 1 CLOSED
regular hours apply all other days

STRENGTH
“DEATH BY FRONT SQUAT”
With a continuously running clock perform 5 front squats 135/95lbs (no rack) the first minute, 6 front squats 135/95lbs the second minute, 7 the third minute…… continuing as long as you are able. you score is total rounds competed + reps performed in the last round

CONDITIONING
3 rounds of:
50 double unders
30 wall balls 20/14lbs 10ft target
10 chest to bar chin ups
for time

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Workout of the Day

 

13
Dec

 




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

CHRISTMAS AND NEWS YEARS HOURS ARE:
SUNDAY DECEMBER 21 CLOSED
WEDNESDAY DECEMBER 24 6-8AM AND 11AM-1PM ONLY
THURSDAY DECEMBER 25 CLOSED
FRIDAY DECEMBER 26 CLOSED
WEDNESDAY DECEMBER 31 6AM-8AM AND 11AM-1PM ONLY
THURSDAY JANUARY 1 CLOSED
regular hours apply all other days

STRENGTH
bench press 5X5

CONDITIONING
on a running clock to total reps:
1 minute max rep clean 135/95lbs
1 minute max rep jerk 135/95lbs
2 minute max rep clean 135/95lbs
2 minute max rep jerk 135/95lbs
3 minute max rep clean 135/95lbs
3 minute max rep jerk 135/95lbs
this workout appears courtesy of crossfit dot com

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THE WEEK OF DEATH day#2

 

12
Dec

 




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

CHRISTMAS AND NEWS YEARS HOURS ARE:
SUNDAY DECEMBER 21 CLOSED
WEDNESDAY DECEMBER 24 6-8AM AND 11AM-1PM ONLY
THURSDAY DECEMBER 25 CLOSED
FRIDAY DECEMBER 26 CLOSED
WEDNESDAY DECEMBER 31 6AM-8AM AND 11AM-1PM ONLY
THURSDAY JANUARY 1 CLOSED
regular hours apply all other days

STRENGTH
“DEATH BY BODY WEIGHT BACK SQUAT”
With a continuously running clock perform 3 bodyweight back squat the first minute, 4 bodyweight clean and jerks the second minute, 5 the third minute…… continuing as long as you are able. you score is total rounds competed + reps performed in the last round

CONDITIONING
“DEATH BY CHEST TO BAR PULL UPS”
with a continuously running clock and starting at 3 reps add 1 chest to bar pull up every minute until athlete is unable to complete required reps in the required time. final score is the number of reps in your last complete round + reps completed before the minute expires

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Welcome to the Week of Death

 

11
Dec

 




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

CHRISTMAS AND NEWS YEARS HOURS ARE:
SUNDAY DECEMBER 21 CLOSED
WEDNESDAY DECEMBER 24 6-8AM AND 11AM-1PM ONLY
THURSDAY DECEMBER 25 CLOSED
FRIDAY DECEMBER 26 CLOSED
WEDNESDAY DECEMBER 31 6AM-8AM AND 11AM-1PM ONLY
THURSDAY JANUARY 1 CLOSED
regular hours apply all other days

STRENGTH
“DEATH BY BODY WEIGHT CLEAN AND JERK”
With a continuously running clock perform one bodyweight clean and jerk the first minute, two bodyweight clean and jerks the second minute, three the third minute…… continuing as long as you are able. you score is total rounds competed + reps performed in the last round

CONDITIONING
“DEATH BY CHEST TO DECK BURPEES”
with a continuously running clock and starting at 5 reps add 1 burpee every minute until athlete is unable to complete required reps in the required time. final score is the number of reps in your last complete round + reps completed before the minute expires

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