Saturday August 3 2019
First Adult Female, over 18 to cross the finish line in the peace arch great Pumpkin run! Way to go Jasmine! Teams of 2 or 3 ……do all wods ……while one athlete is doing the wod the other athlete is doing the below then switch back to where you left off in the wod! […]
Friday August 2 2019
WARM UP – MOBILITY Dynamic warm-up + stretch, forearm, ankle release Dowel warm-up: Power clean + Push press / Push Jerk / Split jerk Strength Clean @ Jerk, use your right and left leg when jerking 2 x 3 @ 60% 2 x 2 @ 70% 2 x 1 @ 80% 1 x 3 […]
Friday August 2 , 2019
WARMUP Complete 3 rounds: (10-15s between movements, 2-3 min between rounds) 8-10 Front delt raise (light) 8-10 Side delt raise (medium) 8-10 Bent over rows (heavy) 30-40 Band pull aparts (unbroken) — Overhead squat + Power / Squat Snatch review w/ dowel Strength, scaled please use kettlebells, do front squats or ask? 1 […]
Thursday August 1 2019
weak skill How is the pull up and HSPU or regular pushups going? Feeling confident? Move on to the next level in your skill or do your own WEAK SKILL. Throwdown action 2018 event 2 (b) 18-12-6 Triplet…….synchro… 15 min time cap 6 Rounds for time of the following 18 Calorie […]
Wednesday July 31 2019
Max effort pull ups 5 rd NFT alternate with heavy weighted step ups 5 ps weighted, single arm / rings bands or negatives For Time (Comp) 25 Left Arm DB Snatch or Thrusters 35/50- 20/35 25 Right Arm DB Snatch or Thrusters 100 Double Unders/ 150 SS 15 Left Arm DB Snatch or Thrusters 15 […]
Tuesday July 30 2019
Event #4: The LumberJack REC INDIVIDUAL 8 Min time cap, STOP RECORD TIME AND DO Another 10 min. 25 Shoulder to Overhead 95/65lbs, use BDells if any shoulder issues or landmine presses 4 Rope Climbs to 15’ 60 Wall Balls 20lb/10ft, 14lb/9ft 45 Burpees to Plate, advance plate every 15 reps *penalty option 40 […]
Monday July 29 2019
LEARNING FROM A PRO WARM UP – MOBILITY 2 rounds: 200-250m row 8-10 Ring rows or / Pull-ups (2) 8-10 Push-ups 10-15 Hollow rocks / 10 sec super man holds more that 5 peeps, half start on the row, half on the ring rows WOD A, put your Thursdays weak skill to the test […]
SUNDAY JULY 28 CLASS CANCELLED
CLASS IS CANCELLED TODAY DUE TO NO INSTRUCTORS EVERYONE IS ON HOLIDAYS DOESN’T MEAN YOU GET A DAY OFF PLEASE WOD RUN MARINE DRIVE 1 X RX 2 X
Saturday July 27 2019
Team of Two Start with 5 Min EMOM ROPE CLIMB OR SANDBAG RUN 200 m AMRAP15 20 Burpee/ half or bench 30 Cal Row 40 Double-Under/ 80 Single skips AMRAP15 40 Russian KB Swing (53/35#) MW 30 KB S A Thrusters (53/35#) 20 Burpee SHARE THE WORK AND WORK HARD
Friday July 26 2019
Warm up 2 -3 x 6 S A pushups use snake option, start in snake 1 hand behind your back 20 jumping jacks strict rings hold 20 sec 2 wall walks ,work on your technique 200 m run with mb Strength Bench Press x 5 10 box jumps Warm up to challenging 5 and perform same […]