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CrossFit 306

One More Rep by 306
CrossFit Group Class
6 week transformation challenge
8 Week Nutrition Challenge
Online Coaching - #JCAINTRAINED
Success Stories
High Performance Teen Program
Weightlifting programs
Teen Learn to Lift Program (14-18yrs)
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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  • WOD Blog
July 20, 2014
Jason Cain
WOD Blog

First to 100

July 20, 2014
Jason Cain
WOD Blog

Part A: Work up to a heavy clean and jerk

Part B:

WOD ends when you complete 100 burpees,

At the start of each minute you must perform the following before any burpees are done:

10 BJ 24/20

5/3 Ring Dips

1 clean and jerk 225/155

AMRAP Burpees

Time Cap at 12  minutes

 

July 20, 2014
Jason Cain
WOD Blog
July 19, 2014
Jason Cain
WOD Blog

Swing anyone?

July 19, 2014
Jason Cain
WOD Blog

2 mins on the clock

run 100M

10 C2B pull ups

AMRAP 2/1.5 KBS

1 min rest

10 rds

July 19, 2014
Jason Cain
WOD Blog
July 18, 2014
Jason Cain
WOD Blog

Renegade of Squats - AKA Kelsey's WOD

July 18, 2014
Jason Cain
WOD Blog

Part A:

Push Press from rack 

3-3-3-3-3

Part B: AMRAP - AKA - Kelsey's WOD

All at 115/85

1  min of fr squats

1 min rest

1 min BS

1 min rest

1 min Air squats

1 min rest

3 rds

 

July 18, 2014
Jason Cain
WOD Blog
July 17, 2014
Jason Cain
WOD Blog

Snatch WOD!

July 17, 2014
Jason Cain
WOD Blog

21-15-9

MU snatch 75/55 and sit ups

5 min rest

15-12-9

Pwr Snatch 115/85 and V-Ups

Rest 5 min

9-7-5

Full snatch 155/105

T2B

July 17, 2014
Jason Cain
WOD Blog
July 16, 2014
Jason Cain
WOD Blog

Runner Vs Lifter

July 16, 2014
Jason Cain
WOD Blog

Part A: Plank Hold

3 Min Front hold

Part B:

500M run

15 deads at 275/165

400M run

12 deads

300M

9 deads

200M run

6 deads

100M run

3 deads

July 16, 2014
Jason Cain
WOD Blog
July 15, 2014
Jason Cain
WOD Blog

4 cycle met con

July 15, 2014
Jason Cain
WOD Blog

Part A: Bench Pres

4-4-4-4 ( 75% of 1 RM)

Part B 4 cycle met con

10 WB 20/14

20 DU

5 ring dips (men via MU)

 

 

 

July 15, 2014
Jason Cain
WOD Blog
July 14, 2014
Jason Cain
WOD Blog

An old classic

July 14, 2014
Jason Cain
WOD Blog

1-10  clean and jerk 155/105

plus 

1 round of Cindy after each round

1 round of Cindy = 5 pull ups, 10 push, 15 squats

July 14, 2014
Jason Cain
WOD Blog
July 13, 2014
Jason Cain
WOD Blog

More form Minneapolis

July 13, 2014
Jason Cain
WOD Blog

Part A:

8min AMRAP

36 C2B pull ups

12 deadlifts 275/185

36 HDST push ups

12 pistols alternating

 

Part B: 3x500M row intervals

rest 2 minute between sets

July 13, 2014
Jason Cain
WOD Blog
July 12, 2014
Jason Cain
WOD Blog

A little gift from the Granite Games

July 12, 2014
Jason Cain
WOD Blog

Part A: find your 1RM OHS from the rack

Part B : 5 MIN AMRAP

2 thrusters 95/65

2 Burpee box over 24/20

continue with the following rep scheme, 4,4,6,6,8,8...

July 12, 2014
Jason Cain
WOD Blog
July 11, 2014
Jason Cain
WOD Blog

Friday Chipper

July 11, 2014
Jason Cain
WOD Blog

Part A: deadlift 3-3-3-3-3 (those are five counting sets)

Part B:

500M run

50 Bj 32/24

50 push ups

50 jumping lunges

50 ring dips

50 V-Ups

July 11, 2014
Jason Cain
WOD Blog
July 10, 2014
Jason Cain
WOD Blog

DT July 2014

July 10, 2014
Jason Cain
WOD Blog

 

Let's hammer this!!

5 RFT

12 dead lifts

9 hang cleans

6 push jerks

all at 155/105

Mobility Work: couch stretch, front rack stretch, 

July 10, 2014
Jason Cain
WOD Blog
July 9, 2014
Jason Cain
WOD Blog

Lighting fast

July 9, 2014
Jason Cain
WOD Blog

 

200M run

4/2 MU

25 WB 20/14

4 /1 MU

6 RDS

July 9, 2014
Jason Cain
WOD Blog
July 8, 2014
Jason Cain
WOD Blog

Snatch and snatch some more

July 8, 2014
Jason Cain
WOD Blog

PART A: Work up to your heaviest pwr snatch

EMOM 10Min

Part B:  3 full snatch at 185/105

 

July 8, 2014
Jason Cain
WOD Blog
July 7, 2014
Jason Cain
WOD Blog

Start with this, finish with that

July 7, 2014
Jason Cain
WOD Blog

5 MIN EMOM

5 strict weighted pull ups 20/10lbs MEd ball

Part B:

WOD

10 MIN AMRAP Ladder (1,2,3 -2,4,6 -,3,6,9,- 4,8,12-...)

1 dead lift 345/205

2 strict handstands (4" deficit/flush)

3 KBS 2/1.5

July 7, 2014
Jason Cain
WOD Blog
July 6, 2014
Jason Cain
WOD Blog

Perfect Sunday

July 6, 2014
Jason Cain
WOD Blog

Part A: Plank Hold

2min front plank X 2

Part B:

200M run

21-15-9 of

Push press 135/95

Deadlifts 135/95

200M run

July 6, 2014
Jason Cain
WOD Blog
July 5, 2014
Jason Cain
WOD Blog

Classic CrossFit

July 5, 2014
Jason Cain
WOD Blog

Part A: 

12 MIN AMRAP

9 Thrusters 95/65

9 T2B

27 DU

 

Part B: 4 MIN Max meters on the row

 

 

 

July 5, 2014
Jason Cain
WOD Blog
July 4, 2014
Jason Cain
WOD Blog

WYK

July 4, 2014
Jason Cain
WOD Blog

Wyk

5 rounds for time:
225/155-lb. front squats, 5 reps
15-foot rope climbs, 5 ascents
Run 400 meters with a 45/25-lb. plate

July 4, 2014
Jason Cain
WOD Blog
July 3, 2014
Jason Cain
WOD Blog

Boom goes the clock!

July 3, 2014
Jason Cain
WOD Blog

Part A: sprint training

In heats of 4

50 M sprints X 6

Two minutes rest between sprints

Part B:

10-1

KBS 2/1.5

C2B Pull Ups 

July 3, 2014
Jason Cain
WOD Blog
July 2, 2014
Jason Cain
WOD Blog

Canada Day Hangover

July 2, 2014
Jason Cain
WOD Blog

Part A: Last WB Progression (did you think we forgot?)

Part B :

3RFT

200M run

10/5 ring dips (men via MU)

8 hang cleans 165/115

rest 2 min

repeat

July 2, 2014
Jason Cain
WOD Blog
June 29, 2014
Jason Cain
WOD Blog

Enjoy the Canada Long Weekend

June 29, 2014
Jason Cain
WOD Blog

Part  A : Call Up Friends

Part B: Head to the Lake

Part C: Create the best outdoor WOD ever!

Have Fun! We'll see you on WED at 6AM!

June 29, 2014
Jason Cain
WOD Blog
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