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Monthly Archives

July 2014

08/01/2014

By | Workout of the Day | No Comments

Main – CrossFit


Strength


Snatch Pyramid, doubles start @ 50% and go up by 5% each set to a max double. then work your way back down to your starting weight

Metcon (Time)


Ballin Annie 50/30/10 Double Unders Ball Slams (30/20) Abmat Situps Wallballs (30/20)

07/31/2014

By | Workout of the Day | No Comments

Main – CrossFit


Strength

Back Squat (Widowmakers, 20RM)

WOD

Metcon (Time)


E3MO3M Set 1, 2, 250m Sprint Set 3, 4 200m Double Slam Ball Run (30/20) Set 5,6 150m Farmers Carry (73/53) Score is total working time RX+ 400m sprint, 250m Slam ball run, 200m Farmers carry

07/29/14

By | Workout of the Day | No Comments

Main – CrossFit


Weightlifting

Power Clean (3RM)


Establish a 3RM Then 2×3 @90% of 3RM

Metcon

Metcon (AMRAP – Rounds and Reps)


Partner WoD 3 Rounds One partner runs to lights Granville Island entrance while other completes AMRAP, then switch 8 Burpees 8 KB Swings (53/35) 8 TTB