Tuesday January 9 2018
LIFTING TONIGHT warm up 10 staggered stance push ups 20 lunges side to side with dowel not leaving the 3 points 10 squats with dowel 10 shoulder dowel warm up 3 rds mobility on foam roller, lats, posterior chain and snatch work with dowel 3 x 5 sets: 1 snatch deadlift shrug 1 snatch […]
Friday Jan 8 2016
HOW LOW CAN YOU GO………GREAT SQUAT IULLIA PICK A STRENGTH, Do 1 Strenght, either 1,2 and wod A, do not pick thrusters if doing this choice. 2. Do 2 StrenghtS and wod B 3. Do 3 strenghts and stretch STRENGTH 1. Split Clean 4 4 4 4 4 2. Trusters 3 3 3 3 […]
Monday January 8 2018
Some great pics of our Crossfit South Surrey xmas gathering! Thank you all for coming! WARM UP 2x 20 Inner toe tap jumps 20 plank jump ins 5 jump squats to push ups 20 climbers 10 planks holds each direction, front side circle mobility for MANEATERS and legs STRENGTH Reebok CrossFit ONE Movement Demo […]
Friday January 5 2018
warm up 2x 20 jumping jacks 10 air squat 5 ps pistols holding onto rig 10 bicep curls 10 ring rows 10 bench dips CHOICES, CHOICES AND MORE CHOICES A,B,D 0r C E,D A. Five sets of: Single-Arm DB Bench Press x 8-10 reps stationary lunges 5 ps using Bench press weight Ring […]
Thursday January 04 2018
Another great Christmas Wod Five sets of: Shoulder Press x 2.2.2.2.2 Hanging knees up or straight legs 16 min EMOM Alternating Reverse Lunges with DBs/KBs, front rack position and MW Alternating Lateral Lunges, sit low Kettlebell Swings moutian climbers 20x or Pistols/Single-Leg Squats (Left) Pistols/Single-Leg Squats (Right) Kettlebell Swings MW Double-Unders 20x […]
Wednesday January 3 2018
HAPPY NEW YEAR AND WELCOME TO GOAL SETTING WEEK HAPPY NEW YEARS START THE NEW YEARS OFF WITH A FITNESS CHALLENGE ! Metobolic conditioning( LEG CRANK) Curcuit 1 Time yourself beat time each week, times on the side are what you are aiming for you may only get 12 speed squats out […]