WORKOUTS OF THE DAY
Saturday Team WOD – 051912 / May 18th
JBJ and Ryan practicing the handstand walk 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! Read More →
CROSSFIT OVERDRIVE
Gym Address:
7371 Elmbridge Way
Richmond, BC V6X 1B8
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604.278.4848
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Workout of the Day
Monday – 050712
Announcement : We are starting dot.com programming today! We will experiment with this format and get your feedback on it in the near future. The WODs will be cycled in a 3 on, 1 off fashion. So yes, there may be workouts scheduled for Sundays from time to time. This time slot is TBA(we will poll the Overdrive community to determine the right fit for everyone interested and announce by end of this week). Don’t worry, Saturday Team WODs will continue! Some dot.com WODs are very challenging so we will be providing scaling and modifying options for everyone as well. The rest day in this format will either allow you to come in and practice some goats, active rest with mobilization and stretching, or make up a missed WOD.
Tech/Strength : Snatch
3,3,2,2,1,1,1(basically, working up to a heavy single)
WOD : On the minute each minute, for 15 minutes, complete
20 Double Unders
1 Snatch(155/105)
*Score is how many minutes completed
*Scaling options:
135/85
115/65
*Movement standards:
If no double unders, you will perform tuck jumps.
Snatch can be finished in power, split, or squat.
Saturday 050512
Friday – 050412
We want to wish Vanessa, aka V-Fung, all the best of luck as she travels to Korea to compete in the Crossfit Games Asia Regionals this weekend! She will be taking her courage and dedication towards her passionate Crossfit lifestyle and explore into areas she has never gone into before…individual competition at a higher level in a foreign place away from home! Overdrive wishes you good luck and to have a fun kick-ass time!
Coach Mike leading the troops in mobility
Tech/Skills : Hollow Rocks
WOD : Regionals Individual Event #4
For time:
50 Back squats (135 / 95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (85 / 65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (85 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65 / 45 lbs)
Thursday – 050312
Evening class going through 'half Kalsu'
Great effort by the whole box yesterday going through ‘half Kalsu’! Mentally challenging, and made everyone better who went through it! Also, we welcome the new May basecamp group to Overdrive!
*6:30 am class is on with Marco
Tech : Gymnastics Practice
-Muscle-Up progressions
-One-arm Handstand holds
-Handstand walks
Coach HGP’s Mobility WOD : TBA
Conditioning WOD : 3 rds for total time of
500 m row, rest 2 min between efforts
OR
Make up ‘half Kalsu’ if you missed Wednesday WOD! 
Wednesday – 050212
Tech : Pistols
Strength : Back Squats
3-3-3
WOD : For time -
Complete 50 Thrusters(135/95)
On the minute each minute, start with 5 burpees. With the remaining time in each minute, max thrusters.
Tuesday – 050112
**6:30 am class is on with Herbie
Tech/Strength : Hang Power Cleans
3-3-3-3-3
Met-Con WOD : 10 min AMRAP of
15 KB Swings(24/16)
15 Box Jumps(24/20 – Overdrive Standard)
Monday – 043012
Thank you to all the amazing volunteers from our Overdrive family who helped out at the Canada West Regionals at the Oval. It was an exciting weekend watching the best athletes battling it out for the chance to compete at the finals in California. A great experience indeed and making some great new friends in the Crossfit community was a huge bonus! Coach M learned a thing or two about announcing and commentating from the man himself, Dave Castro!
*We will begin dot.com programming next week to allow for everyone to adjust to the new schedule of WODs.
Tech : Rack Jerks(practice getting bar from behind the neck to overhead position efficiently)
Strength : OHS
3-3-3-3-3
WOD : 10 min AMRAP of
30 DUs
15 OHS(95/65)
Saturday 042812
TEAM WOD:
Don’t miss this one!! Modified Regional Event WOD
Coach H.
Only The Hardcore - Chris " Bieber" and Steve (Crossfit Taranis)
Friday – 042712
Tech/Strength : Snatch
Practice up to a heavy single with perfect form(speed under bar and catch at bottom of OHS)
WOD : Ladder 1-7-1 of
Snatch(95/65)
Ball Slams(20/14)
Thursday – 042612
Welcome Andrew, Robbie, and Brandon to Overdrive!
*6:30 am class is on with Coach M. Evening classes will be with Coaches HGP and Jacky.
*We want to welcome all Crossfit Games Canada West athletes to our beautiful city of Richmond, BC! Please feel free to drop-in to our box and use it as your warm-up, practice, or training facility for the next couple of days. All non-competitors and Crossfitters visiting from out of town who want to WOD with us, you are more than welcome to drop-in as well for a discounted rate of $10.
Tech : TGU
Strength : Shoulder Press
3-3-3-3-3
MWOD : Something from KStar’s repertoire!
OR
Make up a missed WOD from earlier in week.
