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Tuesday February 9th, 2016

February 8, 2016 By Coach

CrossFit


Warmup/Preparation – 15 min
Dynamic Warm-Up

Skill/Strength – 20 min
Front Squat 3,3,3,3,3

Conditioning – 20 min
For time:
200m RUn
33 Wall Balls
200m Run
27 Wall Balls
200m Run
21 Wall Balls
200m Run
15 Wall Balls
200m Run
9 Wall Balls
200m RUn

Mechanics: 8/10 & 14/16
Consistency/Intensity: 14/20

Recovery – 10 min
Hips/Quads

Bootcamp


Warmup/Preparation – 15 min
Dynamic Warm-Up

Skill/Strength – 20 min
Front Squat 3,3,3,3,3

Conditioning – 20 min
For time:
200m RUn
33 Wall Balls
200m Run
27 Wall Balls
200m Run
21 Wall Balls
200m Run
15 Wall Balls
200m Run
9 Wall Balls
200m RUn

Recovery – 5 min
Hips/Quads

Sport


In CrossFit Sport
1) Dynamic Warm Up
2) Squat: 5@75%, 3@85%, 1+@95% *** Between each set, including warm-ups perform 5 Strict Pullups, add weight as much as comfortable, but no max sets.
3) 33-27-21-15-9 For Time: Cal Row, Wall Balls (30/20)

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Todays WOD

CFNV_kids_sb
Two Rivers Meats
CrossFit North Vancouver
Unit 116, 2455 Dollarton Hwy
North Vancouver, BC
V7H 0A2
604-341-0836
 
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