Sept 30

Tech/Strength

15 min. work on Overhead Squat

Today's WOD:

200m Run

15 Wallballs 20/14

10 Box Jumps

The tip for tomorrow's wod...

No rowing, running or skipping.

Bring your strength, stamina, long socks, or tights! :)

Sept 29

Tech/Strength

Squat Snatch

10-8-6-3-3-3

Today's WOD:

3 Rounds for Time

10-Box Jumps 30/24"

15-Squat Snatches 65/45lb

20-Double Unders

Sept 28

The Test:

400m Ball Run

Max Push up

Max Pull up

Max Ring Dips

Max Sit ups 1 min.

Tabata Squats

(couple min. rest between exercises)

Sept. 27

Power Cleans

5-3-3-1-1-1-1

Sept. 26

Tech/Strength

Thrusters
10-5-5-5-5-5

Today's WOD
21-15-9
Thrusters 95/65
Burpee Box Jumps 24/20
Knee to elbows

Sept 25

Rest Day! Relax & Enjoy!

"In response to those who say to stop dreaming and face reality, I say keep dreaming and make reality."
- Kristian Kan

Speaking of dreaming...Go to bed tonight thinking happy thoughts of burpees, burpees and a few more burpees!!!

See you tomorrow! :)

Sept 24

Tech

15min. Deadlifts

Today's WOD:
1600m Run
Then 3 Rounds of
15 Deadlifts
20Wallballs 20/14
25 Ab mat situps
Finish with an 800m Run

Sept 23

Tech/Strength
Push Press

10-5-5-5-3-3-1-1-1
Split Jerk
8-8-8

Today's WOD:
"Grace" For Time
30-BB floor to overhead 135/95lb

Sept 22

Rest Day

Sept 21

Tech/Strength:

SDHP's
10-8-6-3-3-3

Today's WOD
For Time
30-KB Swings 53/35lb
10-SDHP's 95/65lb
400m Run
30-Push Ups
10-SDHP's 95/65lb

400m Run

30-Box Jumps 24/20"
10-SDHP's 95/65lb

400m Run

30-Ab Mat Sit ups
10-SDHP's 95/65lb

400m Run

Sept 20

Tech/Strength

20min Work on Snatches

Todays WOD:
6min. AMRAP
1-15ft Rope Climb

10-GHD Sit ups

Sept 19

Tech/Strength
Back Squats

10-8-6-3-3-1-1-1-1

Today's WOD:
50 Back Squats 135/95
50 Air Squats
for time

Sept 18

Rest Day

Happy Sunday! Rest, relax & enjoy this goofy clip! :)

http://wtfworkout.com/video/2011-crossfit-games-winner-kind-of-video/

Sept 17

Tech/Strength

Power Cleans
Work on Technique 15min

Todays WOD:
5 Rounds for Time
30-Ab Mat Sit ps
10-Power Cleans 95/65lbs
400m Run

Sept 16

Tech/Strength

Working on the Rings
-Levers
-Skin the cat
-Let Downs

Today's WOD
12min. AMRAP
1-Pull up
10m Bear Crawl
1-Push Up
10m run
Each round Add a Pull up and a Push up

Sept 15

Tech/Strength

Front Squats
10-8-5-5-3-3-1-1-1-1

Today's WOD:
5min AMRAP
7-Front Squats 95/65lb
7-Burpees
7-Toes to Bar

Sept 14

Tech/Strength

Handstands

Todays WOD:
Tabata Static Holds

8 rounds ea. per exercise
20sec. work, 10sec. rest

Squat Holds
L-Sits
Planks
Chin over bar

Sept 13

Todays WOD:

Deadlifts 2-2-2-2-2-2-2-2-2-2

Resting 60sec. between sets

Brandon makes a new personal record on his deadlift!

http://www.youtube.com/watch?v=I51nOh4wU5k&feature=mh_lolz&list=HL1316195660

Sept 12

Tech/Strength

10-8-6-3-3-3

Todays WOD:
21-15-9
SDHP 95/65lb
Box Jumps 24/20"
Ab Mat sit ups
Skipping Singles (add a zero)

Sept.11

Rest Day

We would like to introduce Troy & Michelle as our new partners in Bodyshop CrossFit. Both Troy & Michelle have a wealth of knowledge and experience in CrossFit and the fitness industry. We are looking forward to working with them and implementing some new ideas and classes in the near future.

Troy, Michelle and their kids Brandon & Mariah just moved to West Kelowna from Fort St. John where they used to own their own CrossFit affiliate "CrossFit 809".

Welcome to the team Boot family! :)

-Brad & Marely

Sept 10

Tech/Strength

Hand Stand Push Ups

Todays WOD:

3 Rounds For Time

30-Double Unders

25-Walking Lunges w/OH plate Holds 25/35lb

20-Wall Balls 20/14lb

15-Ring Dips

10-Knee to Elbows

Sept 9

Tech/Strength

Push Press

10-8-6-3-1-1-1

Todays WOD:

15min. AMRAP

10-Pull ups

15-Box Jumps

20-Air Squats

200m Run

Sept 8

Rest Day

Sept. 7

Tech/Strength

Squat Cleans (20min)

Today's WOD:

7 min AMRAP

5-Squat Cleans 95/65lb

10-KB Swings

15-Hand Release Push Ups

Sept 6

Tech Strength
Shoulder Press

3-3-3-3

Todays WOD:

3 rounds for time

5 Muscle ups

10 GHD sit up[s

Sept 5

Todays WOD:

"Fight gone Bad"
3 Rounds for total reps
1min. Wall Balls 20/14lb
1min. SDHPs 75/55lb
1min. Box Jumps 20"
1min. Push Press 75/55lb
1min. Rowing (calories)
1min. Rest

Sept. 4th

Rest Day

Sept 3

Tech/Strength

15min work on
Muscle ups

Todays WOD:
5 Rounds for Time
15-Deadlifts 155/105lb
20 Ab Mat Sit Ups

25 Double unders

Sept 2

Tech/Strength

Back Squat

10-8-6-3-1-1-1-1

Today's WOD:

For Time

200m Walking Lunges

600m Run

Sept 1

Rest Day