Jan 3 2015
Fitness and Performance Start the clock 1000 m row 50 wall balls 30 pull ups @15 minutes on the clock 5 sets: 60 seconds = 15 KB swings + AMRAP DU 60 seconds Rest @30 minutes on the clock EMOM x 10 Goat work Pick 2 skills and reps will be given based on experience Sport Start the clock 0:00 “Jackie” @15 minute clock 2 RFT 4 Squat clean thrusters 155/105 12 GHD sit ups 50 DU @30 minute clock take 10 minutes to establish 1 RM Snatch
Jan 2 2015 “January testing & Rowing Competition”
2015 is here! SQUAT TEST: In January the past 6 weeks of hard work will be tested with the 1RM Back squat. Make sure to review the past 6 weeks of training then discuss your goal with one of your trainers. We’re all really excited to observe the results. ONLINE ROWING COMPETITION: Row’d Royalty was born in 2012 at Diablo CrossFit in Pleasant Hill, California. Several athletes claimed to be the “best rower in the gym” and were eager to prove themselves. All members were encouraged to participate, even if only for fun. The response was incredible, and everyone had a blast – because anyone can row! This year, Diablo is opening Row’d Royalty to the whole CrossFit community. Let’s find out who the best rowers are in our affiliates and in our community! Each week, Starting January 7th, for 4 weeks a rowing workout will be announced. You’ll have 5…
Dec 31 2014 “Handstand challenge & CrossFit Open?”
HANDSTAND DEVELOPMENT CHALLENGE: Gymnastics bodies is hosting an online Handstand challenge for January 2015. Each day a new drill, skill or exercise will be posted and the challenge will be to execute the necessary work each day. Our open gym times will be the best opportunity to participate although most exercises can be performed anywhere. Make sure to post your HS work on FB, instagram and twitter and use the hashtag: #SquamishRebelCrossFitter click here for more information GB NEW YEAR CHALLENGE THE CROSSFIT OPEN 2015 January programming will continue to add volume with respect to CrossFit MetCon’s. We will also repeat many of the Open WOD’s from the past few years to track fitness progress over the year. Thursday will now be rest day for the Sport group and a new Sport class will be on the schedule every Friday to plan, discuss and train for the Open as a…
Dec 30 2014
Fitness and Performance Start the clock 21-15-9 Burpees Box jumps @10 minutes on the clock 5 RFT 20 reverse lunges 25 ab mat sit ups @20 minutes on the clock 3 RFT 20 KB swings 10 Pull ups Sport Start the clock 5-4-3-2-1 MU Squat Snatch @135/95 @15 minutes on the clock 3 RFT 21 Wall balls 20/14 14 HSPU 7 DL 225/155 @30 minutes on the clock 3 RFT 30 DU 10 C&J 95/65