Workout of the Day

Saturday Team WOD – 051912

SWOD : Weighted pull-ups 2-2-2-2-2-2-2 reps

Team WOD : Coach M’s surprise
Come early, practice your strength, and hit up the long weekend WOD before enjoying the sunshine!

Friday – 051812

*Nutts Cup Team competition at CF Vancouver is August 11, 2012. We have registered TWO teams which consist of 2 guys and 1 girl. The cost is $50 per person($150/team) and the grand prize is $3000! Anyone interested in being on one of the Overdrive teams please come and see Coach M. So far, we have Kuch, Vik, and Marco. This is an awesome event in memory of Andy Nutts, a former coach at CF Van who sacrificed his life in the line of battle. Also, a good opportunity to gain competition experience and mingle with the extended CF community!

Tech : Handstand Walking
WOD : Three rounds for time of
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20/14 pound ball
20 Pull-ups
10 Handstand push-ups

Thursday – 051712

*6:30 am class is on.
**Sport Chek friends and family sale – Final day. 25% off all regular priced items, 10% off all sale priced items. South Burnaby store at 5771 Marine Way. Mention Crossfit and they will take care of you. This sale is NOT open to the public.

Tech/Strength : Power Cleans
5,3,2,1,1,1(Work up to a heavy single)

WOD : Five rounds for time of
135/95 pound Power clean, 10 reps
15 Wall ball shots, 20/14 pound ball

Wednesday – 051612

*Great work on the ropes yesterday everyone! Very proud to see you all tackle the hero WOD ‘Brian’ in orderly fashion, overcoming all your fears of being high up!
**Overdrive apparel has arrived! If you put in an order, come and see Coach M.

Today is rest day. Your options are the following:
1. Make up a missed WOD from earlier in week
2. Work on your ‘goats’
3. Mobilize, stretch, come and hang out with your community!

Tuesday – 051512

**Big day at the box yesterday with so many of you hitting PR’s on your OHS!

6:30 am class is on!

Tech : Pistols
WOD : “Brian”
Three rounds for time of:
15 foot Rope climb, 5 ascents
185/135 pound Back squat, 25 reps

Monday – 051412

*Announcements:
1. Sunday 11 am classes will begin May 27!
2. Victoria Day(Monday May 21) – 11 am class ONLY
3. Tough Mudder participants – make sure to transfer your registration to Team ‘Overdrive’ and select Saturday June 23rd 9 am team heat. Overdrive will reimburse your transfer fee.

Tech : HSPU
SWOD : OHS
1-1-1-1-1-1-1
*Warm up to your 1 RM and begin workout. We will score this as total load squatted. (Ex. 200-200-200-200-200x-200x-200 = 1000 lbs)
CWOD : Tabata DUs

Friday – 051112

Tech : All movements in WOD

WOD :

2012 CrossFit Games Regional: Individual Event 6

For time:
Three rounds of:
345/225 pound Deadlift, 7 reps
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20/14 lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 100/70 lb dumbbells
28 Burpee box jumps, 24″ box
100 foot Farmer carry, 100/70 lb dumbbells
3 Muscle-ups

(1 Muscle-Up = 3 CTB Pull-Ups & 3 Ring Dips)

Time Cap : 20 minutes (Games cap : 17 minutes) Finish as much work as you can up to the time limit

Thursday – 051012

*6:30 am class is on.

Tech : L-Pull-Ups and Back Extensions
WOD : 21-15-9 reps of
L-Pull-Ups
Weighted Back Extensions

Wednesday – 050912

A little celebrity feature on the Paleo diet starring Herbie and Martina! Thanks to BCIT’s Angela Jung and her crew

Tech/Strength : Shoulder Press
3-3-3-3-3

WOD : Three rounds for time -
Run 800 meters
Rest 2 minutes between efforts
*Score is total time minus 4 minutes

Tuesday – 050812

*NO 6:30 am class.

Great start to dot.com programming yesterday with some very decent snatch form! May basecamp also in full force as they train up to start regular Crossfit classes soon. June camp already full!

WOD : Rest Day
Options are -
A. Rest, mobilize, stretch
B. Come in and work on a goat
C. Make up missed WOD from Monday

 

 

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