Thursday January 12 2017
Nice shot Cam and Ed WEAK SKILL 15 OR 30 MIN OR 1-2 MISSED STRENGTH IF DOING 15 MIN OR ABOVE PLEASE DO METCOM BELOW METCOMS 6 minute AMRAP 1000 Meter Row Max Rep Burpees ACCESSORY 3-5 Sets: 10 Bicep Curls 10 Tricep Extensions , standing 10 Weighted torso twists, seated 10 […]
Wednesday January 11 2017
Warm up 20 single leg deallifts with Kettle bell 10 ps pistol squats holding onto rig 20 torso twists with kettle bell 10 bicep curls 10 bench dips 20 climbers 4 cartwheels Mobility for cleans and clean warm up Squat Clean 2 x 3 @ 50% 2 x 3 @ 60% 2 x 3 @ […]
Tuesday January 10 2017
STRENGTH Tempo Front Squats 5 x 5 (115/75) [5 1 X 0] down 5, hold 1, explode, 0 pause WOD “Annie” For time: 50 – 40 – 30 – 20 – 10 Double Unders Sit Ups – Rest 3 minutes – Record Annie time then 5 Rounds Not for time: 5 Ring Dips 5 skin […]
Monday January 9 2017
STRENGTH Back Squat 4×5 Perform 5 ring dips in between each set WOD FOR TIME: 10 Thrusters @ (115/75) 400 Meter Run 8 Thrusters 200 Meter Run 6 Thrusters 200 Meter Run 4 Thrusters 400 Meter Run 2 Thrusters ACCESSORY Strict Pullups 5-5-4-3-2
Monday January 8 2017
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 […]
Saturday January 7 2017
Athletes start at any station. Team of 2 Continue to next station in order. Rest/Transition 1 minute Station 1- AMRAP 5 minutes (Everyone) does 250 skips Rest/ Transition 1 minute Station 2 – AMRAP 5 minutes 50 Double Unders/ 100 single skips 20 Push-ups/ 10 pushups Rest/Transition 1 minute Station 3 – AMRAP 5 Minutes […]
Friday January 6 2017
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 Rows x […]
Friday January 5 2017
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 Rows x […]
Thursday January 4 2017
THE TEENS CLASS time has changed to Monday and Wednesday at 4:00pm Weak skill 15 min wod nft 20-30 min time cap row 400 meters, alternating 100 m sprint 100 m resting row 10 back of rower burpees 2x sandbag drag 10 renegade rows with push up 100 single skips, single legs
Wednesday January 3 2017
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 in 25 […]