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Monday 11/23/15

November 22, 2015

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Monday: Warm up: 400 m run Hs hold, hollow holds, squat hold, single unders WOD: 3 Rounds of one minute max reps of each movement: Handstand Push-ups Chest-to-bar Pull-ups Front Squat 185/135 Double-unders Rest 1 minute between rounds.

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Wednesday 7/1

June 30, 2015

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Wednesday: Warm up: 200 m run 18 wall balls 16 v ups 14 push ups 12 air squats 10 sit ups WOD: 15-12-9 reps for time: Power Clean 185/135 Front Squat 185/135 Jerk 185/135 Rowing intervals

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Wednesday strength

March 3, 2015

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6×2 push press building Midline/gymnastics 10×1 muscle up (weighted, strict, transition work)  

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Tuesday February 3, 2015

February 2, 2015

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Warm up: then 2rds of: 20 pass throughs 15 overhead squats 10 Btn press WOD: Loredo 6 rounds for time of: 24 squats 24 push-ups 24 walking-lunge steps Run 400 meters mobility: foam roll quads  

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Wednesday January 28 strength

January 27, 2015

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5×3 reps push press building midline 6rounds tabata hollow hold superman hold log rolls(roll from superman to hollow)

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Tuesday January 13, 2015

January 12, 2015

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Warm up: 800 m run 10 rds 1 handstand kick up 1 push up Wod: 400m run 100 double unders 50 Kb swings(1.5/1pd) 40 handstand push ups 30 toes to bar 20 good mornings 45# 10 wall walks mobility: lacrosse ball calves banded lat

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Monday January 12, 2015

January 11, 2015

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In honor of coach Carleen doing a partner competition and taking 2nd place at the CrossFit Fort Vancouver invitational…let’s do some partner stuff today! Warm up: partner barbell run banded good mornings 10 x barbell/PVC ┬ápress   WOD: “Bigfoot” every 3 min both partners complete 1 deadlift 1 ground to overhead 1 muscle up/dip next […]

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Friday January 9, 2015

January 8, 2015

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Hope you come out to the CrossFit Fort Vancouver invitational to watch Coach Carleen throw down! Warm up: 5 rds 1min each Row, Kb swings, burpees Wod:12 min cap 30 step ups R (24/20) 30 step ups L 30 walking lunge steps 30 air squats

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Strength January 2, 2015

January 1, 2015

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Time to test your 5 rm If you’ve been following consistently you should hit a new 5 RM Find your Deadlift 5 rep Max!  

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Tuesday, December 23, 2014

December 22, 2014

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Warm up: 2x 5 min AMRAP 30 sec. Handstand hold => 10 squats => wall walk => 30 seconds in the bottom of the squat => 10 vertical jumps => 5 inchworm push-ups => 5 pull-ups or practice kips WOD: tabata with 1 min rest between Hand release Push ups bottom to bottom squats single […]

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