image description

Blog

WOD 17.07.17

By Kyle Torrance | in WOD | on July 31st, 2017

Performance: Priority 1: 10 min EMOM: Even: 7-10 strict HSPU Odd: 5 strict TTB +5kipping Priority 2: “nasty girls” 3 rounds: 50 squat 7 muscle up ( scale 7Ctb + 7 ring dip) 10, hang power clean (135/95) Function: Priority 1: 10 min EMOM: Even: 3-6 strict Hspu or negative Hspu Odd: 3-5 TTB/KTE + […]Read More

WOD 14.07.17

By Kyle Torrance | in WOD | on July 31st, 2017

performance:   A) priority 1: tempo back squat 5×3  @42X3 70% B) priority 2: 10 min AMRAP: 10 burpee chest to bar pullup 12 box jump (24/20) function: A) tempo back squat 5×3  @42X3 65-0% B)10 min AMRAP: 10 burpee  pullup OR 10 burpee followed by 10 pullup if using bands 12 box jump (24/20) […]Read More

WOD 13.07.17

By Kyle Torrance | in WOD | on July 31st, 2017

performance:   A) priority 1: 2 position power snatch 5×1+1 (low, mid) B) Tabata mashup: kettlebell swing (53/35) wall sit function: A) priority 1: 2 position power snatch 5×1+1 (low, mid B)tabata mashup: KBS (35/26) wall sit foundations: A) priority 1: hang power snatch 5×4 B) tabata mashup: KBS wall sitRead More

WOD 12.07.17

By Kyle Torrance | in WOD | on July 31st, 2017

Performance: A) priority 1: Skill development: 3-4 sets: 1-2 legless rope climb 50 double under (aim for unbroken) B) priority 2: 27-21-15-9: -thruster (75/55) -hand release pushup overhead squat (75/55) function: A)priority 1: Skill development: 3-4 sets: 1-2  rope climb 30 double under (aim for unbroken) OR 1 min attempts B)priority 2: 27-21-15-9: -thruster (55/35) […]Read More

WOD 11.07.17

By Kyle Torrance | in WOD | on July 31st, 2017

performance:   A) Priority 1:  Power Clean build to a heavy single in 15 min B) Priority 2: Lower Body Accessory: 3 sets: 5/5 front rack box step up 10 lateral hops over box function: A) Priority 1: Power Clean build to a heavy single in 15 min B) Priority 2: Lower Body Accessory: 3 sets: […]Read More

WOD 10.08.17

By Kyle Torrance | in WOD | on July 31st, 2017

performance:   A) Priority 1: Interval Conditioning: 4 Rounds: 10 Front Squat (155/105, 185/125 comp) 400m run Rest 90s btw* B) Priority 2: Midline: 3 Sets: :45s seated russian twists 10 pike leg lifts function: A)Priority 1: Interval Conditioning: 4 Rounds: 10 Front Squat (135-115/95-75) 400m run Rest 90s btw* B) Priority 2: Midline: 3 […]Read More

Member of The Month: Sean Gagnon

By Kyle Torrance | in CrossFit 613 Member Profiles | on July 19th, 2017

Tell us a little bit about yourself? (who you are, what you do, any interesting things about yourself!)   I am Sean P Gagnon, in my mid 40’s and new (as of Jan) to CrossFit. By day I work for the Department of National Defence, managing a small team of talented professionals that deliver on […]Read More

WOD 07.07.17

By Kyle Torrance | in WOD | on July 12th, 2017

performance:   A) Strength: Floor Press 3-3-3-3-3 B) 5 min amrap x 2: 5 DB/KB deadlift (50/35 in each hand) 5 DB/KB hang clean and jerk 5 toes to bar rest 90s btw* function: A)Strength: Floor Press 3-3-3-3-3 B) 5 min amrap x 2: 5 KB deadlift (35/26) 5 KB hang clean and jerk 5 […]Read More

WOD 06.07.17

By Kyle Torrance | in WOD | on July 12th, 2017

performance:   A) 4 Sets: max reps tempo chin up (3s over bar, 3s down) banded resisted ring dip x 8 B) EMOM x 10: Even: 40 double unders Odd: 17 wallball function: A) 4 Sets: max reps tempo chin up (3s over bar, 3s down) dip/ ring dip x 8 B) EMOM x 10: Even: […]Read More

WOD 05.07.17

By Kyle Torrance | in WOD | on July 12th, 2017

performance:   A) Back Squat: 8 reps @ 65% 4 reps@ 75% 8 reps @65% 4 reps @ 75% B) lower body accessory: 3 Sets: 5 Box Jump (for quality not speed) 8/8 single leg hip extension :45s hollow hold function: A)Back Squat: 8 reps @ 65% 4 reps@ 75% 8 reps @65% 4 reps […]Read More

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