image description

Blog

Member Of The Month: Caroline Vandal

By Kyle Torrance | in CrossFit 613 Member Profiles | on September 1st, 2017

Tell us a little bit about yourself? (who you are, what you do, any interesting things about yourself!)   My name is Caroline Vandal. I am a 47 years old grade three French Immersion teacher. I was born and raised in Montreal and studied at the University of Montreal in Theology. My husband and I […]Read More

WOD 04.08.17

By Kyle Torrance | in WOD | on August 4th, 2017

Performance: Priority 1: Gymnastics:  EMOM x 8 Even: 2 rope climb Odd: 10 alt pistol ( add weight if possible) Priority 2: Conditioning: 5 min AMRAP: 8 Shoulder to overhead (135/95) 10 lateral burpee over bar rest 90s 5 min AMRAP: 10 Shoulder to overhead (115/85) 8 lateral burpee over bar Function: priority 1: Gymnastics: […]Read More

WOD 03.08.17

By Kyle Torrance | in WOD | on August 4th, 2017

performance: priority 1: Strength:  tempo deadlift 5×3 @4141 Set 1-2@ 70% set 3-4@75% set 5 80% Priority 2: Accessory 3-4 sets: 5 high box jump 5-7 GH raises :45s hollow hold function: priority 1: Strength: tempo deadlift 5×3 @4141 Set 1-2@ 70% set 3-4@75% set 5 80% priority 2: Accessory: 3-4 sets: 5 high box […]Read More

WOD 02.08.17

By Kyle Torrance | in WOD | on August 4th, 2017

Performance: Priority 1: Conditioning:  ‘Rich’ 25 min cap 13 Squat Cleans (155/105) 10 Rounds: 10 pullup 100m run 13 squat cleans (155/105) Priority 2: Midline: 2-3 sets: :45s banded plank :45s side plank left :45s side plank right Function:   Rich’ 13 hang squat clean (135-105/95-65) 10 Rounds: 7 pullup 100m run 13 squat cleans […]Read More

WOD 01.08.17

By Kyle Torrance | in WOD | on August 4th, 2017

Performance: priority 1: Strength:   Front squat 5×4 Sets 1-2@ 70% Sets 3-4 @ 75% Set 5@ 80% Priority 2: Conditioning: 4 Rounds: 12 Strict HSPU 25 Wallball (20/14) Function: priority 1: Strength:   Front squat 5×4 Sets 1-2@ 70% Sets 3-4 @ 75% Set 5@ 80% Priority 2: Conditioning: 4 Rounds: 8 Strict HSPU […]Read More

WOD 31.07.17

By Kyle Torrance | in WOD | on August 4th, 2017

performance: priority 1: gymnastics  EMOM x 8 even: 7-9 strict toes to bar odd:  20ft handstand walk priority 2: conditioning: EMOM x12: min 1: 18/12 cal row min 2: 20 KBS (70/53) Min 3: 15 abmat situp function:   priority 1: gymnastics  EMOM x 8 even: 5  strict toes to bar or 10 toes to […]Read More

WOD 28.07.17

By Kyle Torrance | in WOD | on August 4th, 2017

performance: priority 1:    every 90’s x 5 sets: 2 snatch @ 75% Priority 2: 4 rounds: 10 CTB pullup 20 overhead squat (95/65) 50 double under function: priority 1:   every 90’s x 5 sets: 2 snatch @ 75% Priority 2: 4 rounds: 10 pullup 20 overhead lunges (45/25) 40 double unders Foundations: every […]Read More

WOD 27.07.17

By Kyle Torrance | in WOD | on August 4th, 2017

PERFORMANCE: PRIORITY 1:   back squat 5×4 set 1-2@75% set 3-4@80 set 5@85% PRIORITY 2: 2-3 SETS: 10/10 bulgarian split squats 10/10 lateral leaps 10 hip extension function:   back squat 5×4 set 1-2@75% set 3-4@80 set 5@85% PRIORITY 2: 2-3 SETS: 10/10 bulgarian split squats 10/10 lateral leaps 10 hip extension   foundations:   […]Read More

WOD 26.07.17

By Kyle Torrance | in WOD | on August 4th, 2017

performance: Priority 1: running conditioning 4x200m run (rest 1 min btw, build intensity over 4 sets to end with a hard effort) rest 3 min 4x400m (rest 1 min btw build intensity over 4 sets) Priority 2: midline conditioning: 3 sets: KB front rack carry (max distance) 10 hanging straight leg raise Function: Priority 1: […]Read More

WODD 24.07.17

By Kyle Torrance | in WOD | on August 4th, 2017

performance: Priority 1: every 90’s x 5 sets: Clean + Clean and Jerk (75-80%) priority 2: Reps: 18-15-12-9-6: Thruster (115/85) 7 burpee penalty for dropping the bar during sets    Function:   Priority 1: every 90’s x 5 sets: Clean + Clean and Jerk (75-80%) priority 2: Reps: 18-15-12-9-6: Thruster (95/65) 7 burpee penalty for […]Read More

Page 1 of 7412345...102030...Last »

We believe every human being is designed to be extraordinary.

 

Living a life filled with purpose and excitement, as well as feeling alive and healthy, is not an exception to the rule - it’s what we consider a normal life.

 

Our purpose is to help you meet the requirements for this extraordinary life by introducing you to the four fundamental requirements...Read More

Contact

address
220 Terence Matthews
KANATA, ONtario
Canada
K2M 0E2
telephone
(613) 595-1616
email
INFO@CROSSFIT613.COM
Media
image description