Wednesday January 18 2017
Michelle is sporting our new boxes! These boxes are great but they will take some getting use to. Make sure you start low and build up again, away jump in the middle and jump just a little higher. When using the 30″ side be sure to put it against the wall so it doesn’t topple […]
Friday January 17 2017
Throw back Friday Snatch complete… Nice Emily Warm up 40 high knees 20 squats 20 mountian climbers 40 high knees 10 push ups 20 plank leg raises 40 high knees 20 flutter kicks 20 hollow rocks mobility for snatch and demo moves STRENGTH 12 Minute EMOM: Ever minute for 12 minutes complete 1 Power Snatch […]
Monday January 16 2017
WARM UP 10 ring rows 20 walking S L deadlifts wallwalk holds 20 -30 sec WEAR SOCKS SKILL Pull Ups 5 x 3 [up 0s > down 3-5 s] TEAM WOD | TEAMS OF 2 “Shake it up” AMRAP in 24 minutes: one person working at a time or cut work in half 70 Wall […]
Friday January 13 2017
Snatch complete… Nice Emily Warm up 40 high knees 20 squats 20 mountian climbers 40 high knees 10 push ups 20 plank leg raises 40 high knees 20 flutter kicks 20 hollow rocks mobility for snatch and demo moves STRENGTH 12 Minute EMOM: Ever minute for 12 minutes complete 1 Power Snatch + 1 Full […]
Friday January 13 2017
STRENGTH 12 Minute EMOM: Ever minute for 12 minutes complete 1 Power Snatch + 1 Full Snatch *These must be touch and go. Start at 50% of your 1 rep max and add 5-10 lbs each round. WOD “13.2 V2” 7 Minute AMRAP 3 Power Snatch @ (115/75) 3 Toes to Bar 6 Power Snatch […]
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 […]