May 31 2016

Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) Biceps Opening Curls…

May 30 2016

3 Rounds: 6 Back Squat 12 Dumbbell Bench Press 5 rounds: 30 second AMRAP: push press (115/75lb) 30 seconds to get 5 box jumps (30/24in) 30 second AMRAP: toe to bar 30 seconds to get 10 box jumps (24/20in)

Saturday May 28 2016

Happy Saturday….Ed how’s that supervising going? I can’t resist but ask……have you signed up for the Spartan yet? WOD Teams of 4: If teams of 2 then its 100 reps not 200!!! Two people working while two people hold static position. If either team member who is in a static position breaks working partners must…

Friday May 27 2016

  PICK 2 STRENGTH AND THE LAST 7 MIN METCOMS OR 1 STRENGHT AND 2 METCOMS OR ALL 3 METCOMS NO STRENGHT WARM UP 2 rounds 10x PVC Pass Thru 10x Squat Jumps 5x Inch Worm 14 Ring Row 10 Hawaiian Squats 30 Sec Squat Rockers 10 m Butt Kicker Squat Rockers – YouTube https://www.youtube.com/watch?v=-qTADZ9TgvU…

Thursday May 26 2016

Crossfit South Surrey and Sonia Herrewig are the proud sponsors of BAYSIDE MINI RUGBY…… Let the games begin! WEAK SKILL 15 MINUTES Asseccory work: Three sets of: 6-8 reps ps Single-Leg Deadlifts 45-60 sec. Nose-to-Wall Handstand Holds 8-10 bicep curls….shoulder in alignment, elbow not to go back and “BREAK THE BAR” 6-8 ps Renegade rows…

Wednesday May 25 2016

Lets get those sock entries in !!! WEAR SOCKS ! Warm up 5 strict ring hold chest release on wall 5 seated shoulder pull backs 3-5 dive bomper pushups foam roll 15 sec posterior chain right and Left 10 naked bar deadlifts wod FT With a partner for time: or singles 120 wall balls (14/20)…

Tuesday May 24 2016

Happy days Warm up 3rds 5 push ups 20-30 sec strict ring holds 10 goublet squats 10 side lunges holding goblet squats, keeping 3 point alignment 20 sec lat roll on rollers Skill: use dowel to show presses and cleans Workout: 3 Rounds: 5 Shoulder Press 5 Push Press 5 Power Jerk, no split 15…

May 23 2016

  PICK 2 STRENGHT AND THE LAST 7 MIN METCOMS OR 1 STRENGHT AND 2 METCOMS OR ALL 3 METCOMS NO STRENGHT WARM UP 2 rounds 10x PVC Pass Thru 10x Squat Jumps 5x Inch Worm 14 Ring Row 10 Hawaiian Squats 30 Sec Squat Rockers 10 m Butt Kicker Squat Rockers – YouTube https://www.youtube.com/watch?v=-qTADZ9TgvU…

Saturday May 21 2016

Parnter 1 does SAQ curcuit outside while partner 2 is finishing EACH SECTION OF WOD,then switch WEAR SOCKS 1 Rope Climb/LYING DOWN ROP OR JUST HANGING 5 Burpees/ 1/2 OR BENCH 20 WallBalls/ MW 1 Rope Climb 10 Burpees 15 WallBalls 1 Rope Climb 15 Burpees 10 WallBalls 1 Rope Climb 20 Burpees 5 WallBalls

Friday May 20 2016

Ed after one of our wonderful WODS. HAVE YOU SIGNED UP FOR ONE OF THE RUNS YET??     warm up 500 skips unbrocken or 5 mins 100 singles 100 alternating 100 right 100 left 100 high knees mobility for extension and hip openers, in Manual Three sets of: Bulgarian Split Squats x 8 reps…