WODS: October 16 – 22

Monday Builder 10 minute EMOM: 5x sandbag deadlifts 10x box jumps TRX Gripper Ripper 7 Rounds for Time: 3x Pull-ups 5x Chin-ups 7x TRX Push-ups 9x TRX Rows   Tuesday TMX WOD   Wednesday Spartan 300 100 Jumping Jacks 30 Burpees 10 Burpee Pull-ups 20 Pull-ups 30 Box Jumps 30 Wall Balls 100 Russian Twists 30 Air Squats 30 Sidekicks (each side) […]

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Women to Warrior Vancouver 2017

This September “Inspired Movement” and “VancityOCR” were proud to be support the 2017 Women to Warrior Vancouver event in Burnaby’s Swangard Stadium.  We established 5 of the 12 obstacles on site: invert wall, slip wall, vertical cargo, vertical wall and the Platinum Rig. This was an entry level obstacle event with obstacles designed to help […]

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Spartan Kid_Sun Peaks

Too many kids these days are given an overwhelming amount of  screen time and are on their way to complicated lifestyle issues. Spartan Race and VancityOCR are dedicated to empowering children with the ability to play and live a balance, active lifestyle. As parents, Allison and John are proud to see their 6 year old […]

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Spartan Sun Peaks

Spartan Sun Peaks

This year’s Spartan Beast at Sun Peaks Resort was a doozy. Climbing three mountains over 2000 m of elevation change and 15 miles of rugged terrain challenged everyone to their limits. Imagine the Ultra Beast doubling this distance and climb. The mental assault crushed a few but many conquered the challenge.  Our very own Coach […]

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Tahoe Spartan UltraBeast

Spartan UltraBeast

I had a rough week coming off Sun Peaks. The SP UltraBeast was a tough one and involved a bear crawl up the side of a seemingly unending mountain three peaks into the lap. I’m not sure there’s really another UltraBeast that stacks up to the course this year in terms of terrain – but […]

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WODS: October 9-15

Monday Builder 10 minute EMOM: 5x sandbag deadlifts 10x box jumps TRX Gripper Ripper 7 Rounds for Time: 3x Pull-ups 5x Chin-ups 7x TRX Push-ups 9x TRX Rows   Tuesday   TMX Challenge   Wednesday Rope-Sled 5 Rounds for Time: Rope climb to tape Sled push out and back Broken 1/2 Smykowski 6 rounds for […]

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WODS: September 25 – October 1

Monday Dip and Chins 10 Sets Total: Start with maximum number of Ring dips and bar Chin-ups. Then drop 1 rep for each of the 9 additional sets. Mouse Bagger Ladder down: 10….9…8…7…6…5…4…3…2…1 Sandbag Overhead Squat Sandbag Step-up each leg Sit-ups Star jumps   Tuesday Munckin 3 Rounds for Time: Run to road and back […]

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WODS: September 18-24

Monday Sean 10x rounds for time: 11x CTB pull-ups (can use band) 22x Front rack sandbag squats   Tuesday 21 Down 21-15-12-9-6-3 of each: KB swings Goblet Squats Box Jumps V-ups   Wednesday Beiber Team of 3. Cannot move through “chute” until person ahead of you has completed exercise. AMRAP 3 minutes on 1 minute […]

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WODS: September 11 – 17

Monday Ladder Holds 10x KB swings, 10x KB goblet squats. 9…8…7…6…5…4…3…2…1 10x push-ups, 10 seconds plank hold. 9…8…7…6…5…4…3…2…1 10x sit-ups, 10 seconds v-sit hold. 9…8…7…6…5…4…3…2…1 10x pull-ups, 10 second active bar hold. 9…8…7…6…5…4…3…2…1 Sled push out and back between each set… add progressively more weight.   Tuesday Tabata Tuffs Squats with hold on 10 seconds “break” Push-ups with […]

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WODS: September 4 – 10

Monday Cindy Loco 1 round of “Cindy” (5 pullups, 10 pushups, 15 squats) each person in a partner WOD format. Partner one does 1 round, Partner two does 1 round, partner one does 2 rounds… then 3, 4, 3, 2, 1. Unbroken and AFAP (as fast as possible). Then do as many tag-off relay sprints […]

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