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CrossFit 306

CrossFit Group Class
6 week transformation challenge
8 Week Nutrition Challenge
Online Coaching - #JCAINTRAINED
2025 Kids Fit Camp
Success Stories
High Performance Teen Program
Weightlifting programs
Teen Learn to Lift Program (14-18yrs)
Vitamins & Supplements
306 Store
Schedule
Pricing
Jason Cain - Athletic Director
Rebecca Winterhalt - Marketing Director
Nick Korchinski- NCCP Level 2 Weightlifting Coach
Jack Nash - NCCP Level 2 Weightlifting Coach
Daisy Hart - Gymnastic Canada NCCP Level 3
Kathee Le Korchinski - CF Level 1
Melanie Sunderland - CF Level 1
Hallie MacLachlan - CF Level 1
Carter Pavelich - CF Level 1
Brett Seguin - CF Level 1
Angela Cullen - CF Level 1
Laura Carruthers -Certified Exercise Group Leader
Mel DeRoo
Beaumont Sinclair - CF Level 1
Lisa Neufeld - Full time coach
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April 15, 2012
Jason Cain
WOD Blog

On the minute...

April 15, 2012
Jason Cain
WOD Blog
On the minute complete the following,

1 Deadlift 105/155
1 Bar Hop Burpee

Minute 2
2 Deadlift, 2 Bar Hop Burpee

Minute 3
3 Deadlifts, 3 Bar Hop Burpee

Go until you can no longer get the required reps in the minute.  At that point take one minute of rest, and start over at one deadlift and one burpee, and so on.

The WOD ends after 20 minutes. 

April 15, 2012
Jason Cain
WOD Blog

Jason Cain

"T squared"
Helen April 2012

Today's Workout (WOD):

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2 mins on 2 mins off
x 8 rounds -

12 or AMRAP thrusters at 115/85,
12 C2B,
12 or AMRAP bar burpees.  

Odd rounds as written, even rounds reverse order.

So AMRAP burpees odd rounds, AMRAP thrusters even rounds

Score is total reps on the AMRAPs keeping odd and even as separate scores.


Jul 14, 2025

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