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 […]
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 […]
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 […]
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 […]
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 @ […]
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 […]
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
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 […]
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 […]
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 […]
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