Sept 27 2014
Today a large number of us are competing in Port Moody @Ruben’s throwdown 2.0 so today’s WOD is a home workout, with no equipment required….enjoy. All levels 5 rounds for time: 20 burpees 30 sit ups
Sept 26 2014
Fitness 4 sets: Russian step ups x 10 each leg Rest 60 seconds Horizontal ring rows x 12 – 15 Rest 60 seconds 60 seconds DU practice AMRAP 10 minutes 15 Russian KB swings 20 reverse lunges w/med ball 50 SU Performance 4 sets: Russian step ups x 10 each leg Rest 60 seconds Horizontal ring rows x 12 – 15 (weighted) Rest 60 seconds Sand bag clean x 3 – 6 4 RFT: 10 Heavy Russian KB swings 20 Front rack reverse lunges w/sand bag 30 DU Sport Recovery WOD #3 Not for time, keep the intensity low and focus on quality movement 1000 m Row @5K + 5 100 DU 500 m Ski Erg Rest 2 minutes 750 m Row @5K + 3 75 DU 400 m Ski Erg Rest 2 minutes 500 m Row @5K 50 DU 300 m Ski Erg 15 minutes of mobility and attend…
Sept 25 2014
Fitness 10 minutes: DL technique work 12 minute AMRAP w/partner alternating stations each set 10 calorie row 20 russian twist 10 KB SDHP 10 box jumps 20″ 10 burpees Performance 10 minutes: Work up to a moderate DL CrossFit BC Summer Challenge event 1: 12 minute AMRAP w/partner alternating stations each set 10 calorie row 20 russian twist 10 DL 135/95 10 box jumps 20″ 10 burpees Sport Recovery WOD #2 10 minutes 1 a) 3 x 12 – 15 DL 1 b) 3 x 8 – 10 pull ups 3 sets: 30 seconds Candle sticks 30 seconds Rest 30 seconds HS hold 30 seconds Rest 30 seconds Monkey hangs 30 seconds Rest 30 seconds DU practice 30 seconds Rest
Sept 24 2014
Fitness and Performance “Tabata Something else!” Tabata Pull ups Tabata Push ups Tabata Sit ups Tabata Air squats Complete 32 intervals of 20 sec : 10 sec No rest between movements Sport Recovery WOD #1 20 minute AMRAP Recovery pace and effort, No score for this one! 500 m row @2K + pace 10 air squats 10 KB snatch 10 GHD hip extensions 10 shin box 10 triangle push up with kick After 20 minutes take some time for mobility work