8.10.17 WOD

Skill/Strength:
Work up to a heavy set of the following complex:
1 Deadlift + 1 Hang Power Clean + 1 Power Clean

-Repeat for 5 sets (same weight).

WOD:
AMRAP in 7 Minutes of:
Barbell Complex* – 115/75

*Hang Power Clean, Lunge, Lunge.

8.9.17 WOD

Skill/Strength:
3×5 Bench Press

then,

30 Strict Ring Dips

WOD:
5 Rounds of:
20 Double-Unders
10 Chest-to-Bar Pull-Ups
20 Double-Unders
10 Handstand Push-Ups

8.8.17 WOD

Skill/Strength:
3x500m Row

*Score = average time.

WOD:
3 Rounds of:
20 Sumo Deadlift High-Pull – 95/65
20 Burpee Box Jumps – 24/20

8.7.17 WOD

Skill/Strength:
5-3-1 Thruster

WOD:
3 Rounds of 3:00 On / 3:00 Rest:
6 Thrusters – 95/65
6 Toes-to-Bar
9 Thrusters – 95/65
9 Toes-to-Bar
12 Thrusters – 95/65
12 Toes-to-Bar

-Continue adding 3 repetitions to each movement per round until the 3:00 mark.
-Record scores for each of the three rounds.

8.5.17 WOD

***Weekend Schedule Update***
All weekend open gym times (Saturday and Sunday) are canceled. Make sure to follow the CrossFit Fort Vancouver Team competing at the CrossFit Games this weekend instead!

Team WOD (Teams of 2):
60 Deadlifts – 185/155
1200m Run
40 Deadlifts – 185/155
800m Run
20 Deadlifts – 185/155
400m Run

-One partner lifts at a time. Partition deadlifts as needed.
-Perform each run as a team (i.e. both partners run 1200m, 800m, and 400m).
-One partner may leave early on the run, but may not begin their next round until their partner returns.

8.4.17 WOD

Skill/Strength:
5×3 Bench Press

and

5×1 Minute Plank or 5×10 Ab Wheel

WOD:
“Baseline”
500m Row
40 Air Squats
30 Ab-Mat Sit-Ups
20 Push-Ups
10 Pull-Ups

Recent Comments