August 23, 2017

Wednesday

Remember to check out "Beach City Grub" and get your meals ordered by Thursday Nights! Healthy eating made SUPER easy and for only $6 a meal!

Warm Up:
2 Rounds 
EMOM for 6 Min
8 Slam Balls (15/10#)
12 Russian Twist 



Lift:
Practice Squat Snatch 
5-5-5-5 


WOD:
3 Rounds for Time of:
25 Push Press (95/65#)
25 OH Plate Step Up (25/15#plate/24/20"box) 
25 Wall Ball Sit Up (20/14#)



August 22, 2017

Tuesday

WOW! Yesterday was fun!!! I'll be a touch nicer today! 

Warm Up:

Grab a foam Roller/Group stretching 

2 Rounds 
Jog 200m
20 Mountain Climbers 
10 Good Mornings with PVC 
10 Push Ups 


Lift:
Deadlift
7-7-7-7-7-7 

WOD:
21-15-9 Reps for time of:
Front Squat (185/135#)
Back Ext. 


**Go as heavy as you can on the front squat, break into sets! 
**No yoga/mobility this week! 

August 21, 2017

Monday

Today is a BIG Day! Happy 60th Birthday Dad!!! Thanks for always supporting me and having my back! Watching you work so hard pushes me to be my best every day! I love you! 


Warm Up:
Run 800m
2 Rounds 
15 Air Squats 
8 Burpees 
10 Jumping Pull ups 


WOD:
Pop's 60! 
For Time:
60 Burpees 
60 Sit Ups
60 DB Snatches (30/20#)
60 Toes to Bar 
60 DB Thrusters (30/20#)
60 Double Unders
60 KettleBell Swings (53/35#)
60 Calorie Row 
***BOOM! Let's have a kick ass Monday!  


**No Yoga/Mobility this week! 

August 19, 2017

Saturday

Running Club meeting 7am! 



Join Us For a SUPER FUN Crossfit WOD at 8am 



August 18, 2017

Friday

It's Friday... YEAH!!! Running club meeting tomorrow 7am 
but I'm not running an inch past 3 Miles :) 
Warm Up:
2 Rounds 
Row 400m
10 OH Squats (pvc)
15 Jump Squats 
1 Min Plank Hold 


Skill: Ring Rows 
10-10-10-10
Make sure you are directly under the rings, pulling your chest up :) 


WOD:
For Time:
30 Clean (115/75#)
20 Box Jumps (24/20")
30 Hang Cleans 
20 Box Jumps 
30 Jerks

**Remember Friday's are open gym! If you don't like the workout posted, don't complain, just make your own up. 

**Vancouver Mounted Police 😉

August 17, 2017

Thursday

Yoga/Mobility Tonight 6pm! 

Warm Up:
Run 1 Mile 
4 Rounds 
10 Bench Press (dumbbells) increase weight each set 


WOD:
3 Rounds 
30 Double Unders
20 OH Walking Lunges (45/25# plate)
10 HSPU 
5 Thrusters (135/95#)


August 16, 2017

Wednesday

Yesterday's quote of the day, "Burpees make you stronger and prettier!" 
Let's make this day great, get up and get in here!
Warm Up:
Row 400m
2 Rounds
10 Sumo DL High Pulls (45/35#)
10 Hang Cleans 
10 Shoulder Press (no dip)


Lift:
Power Clean Practice
*not a max lift day, work on form, get under the bar to catch the weight on your shoulders and make sure to have a loose grip so you can drive elbows under bar quickly! 
5-5-5-5 


WOD:
27-21-15-9 Reps for time of:
Wall Balls (20/14#)
Push Press (95/65#)
3 Rope Climbs 
*Rope climbs are done after ever set of 27-21-15 and 9) 

**Yoga/Mobility tomorrow night 6pm! Don't miss out!