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Blog

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

WOD 04.07.17

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

performance:   A) Push Press + Push Jerk 5×2+2 (moderate weight) B) 3 rounds: 400m run 21 KBS (70/53) 12 alt front rack lunges (115/85, 135/95 comp) function: A)Push Press + Push Jerk 5×2+2 (moderate weight) B) 3 rounds: 400m run 21 KBS (53/35) 12 alt front rack lunges (95/65) foundations: A)Push Press + Push […]Read More

WOD 03.07.17

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

performance:   A) “Eh?” 18 min AMRAP: 1 HSPU 1 Box Jump over (24/20) 1 thruster (115/85, 135/95 comp) 1 burpee over bar increase by 1 rep each round   function:   A) “Eh?” 18 min AMRAP: 1 HSPU (sub box) 1 Box Jump over (24/20) 1 thruster (115-95/85-65) 1 burpee over bar increase by […]Read More

WOD 30.06.17

By Kyle Torrance | in WOD | on July 1st, 2017

performance:   A) Strength: deadlift 5×3 (from 2″ deficit) 70-75% B) conditioning: 10 min AMRAP: 50 squat 40 double under 30 push press (75/55) function: A)strength: deadlift 5×3 (from 2″ deficit,) 70-75% B) conditioning: 10 min AMRAP: 40 squat 30 double under 20 push press (65/35) foundations: A)strength: deadlift 5×5 B) conditioning: 10 min AMRAP: 30 squat […]Read More

WOD 29.06.17

By Kyle Torrance | in WOD | on July 1st, 2017

performance:   A) 4 min amrap: 25 toes to bar 20 power clean (135/95) 15 burpee rest 3 min 4 min amrap: 25 toes to bar 20 power clean (115/85) 15 burpee rest 3 min 4 min amrap: 25 toes to bar 20 power clean (95/65) 15 burpee function: A)4 min amrap: 20 toes to […]Read More

WOD 28.06.17

By Kyle Torrance | in WOD | on July 1st, 2017

Performance:   A) Testing: build to a 1rm clean & jerk B) accessory: 2-3 sets: 20 hollow rock 10/10 step back lunges (barbell in front rack) function: A)Testing: build to a 1rm clean & jerk B) accessory: 2-3 sets: 20 hollow rock 10/10 step back lunges (barbell in front rack) foundations: A) oly lifting: 5×3 […]Read More

WOD 27.06.17

By Kyle Torrance | in WOD | on July 1st, 2017

performance:   A) gymnastics: EMOM x9: min 1: 1-3 strict MU Min 2: :30s handstand hold Min 3: 3-5 ball up B) 3 rounds: 1 min max reps: box jump over (24/20) 1 min max reps: wallball (20/14) 1 min max reps: DB snatch (50/35) 1 min rest function:   A)gymnastics: EMOM x9: min 1: […]Read More

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