March 30

Tech/Strength

Push Press

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

Todays Wod

7 Min. AMRAP

7 Wallballs

7 Burpees

March 29

Rest Day

Okanagan Rockets on their way to getting fitter, faster & stronger!!!

March 28

Tech/Strength

Double Unders

Todays Wod:

30 Min. AMRAP

10 Pullups

15 Pushups

20 Ab Mat Situps

25 Double Unders (100 Singles)

March 27

Tech/Strength

Max Box Jump

Todays Wod:

3 Rounds of

4oom Run

30 Box Jumps

March 26

Tech/Strength

Back Squat

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

Todays Wod

21-15-9

Back Squat 185/115lb

KB Swings 53/35lb

March 25

Rest Day

March 24

Tech/Strength

SDHP

10-5-5-5-3-3-1-1

Todays Wod:

3 Rounds of...

10 SDHP 95/65lb

15 Pushups

20 Box Jumps

400m Row

March 23

Tech/Strength:

Chest to bar Pull ups

Thrusters

Todays Wod:

CrossFit Games Open 12.5

Complete as many reps as possible in

7 minutes of the following rep scheme:

100/65 pound Thruster, 3 reps

3 Chest to bar Pull-ups

100/65 pound Thruster, 6 reps

6 Chest to bar Pull-ups

100/65 pound Thruster, 9 reps

9 Chest to bar Pull-ups

100/65 pound Thruster, 12 reps

12 Chest to bar Pull-ups

100/65 pound Thruster, 15 reps

15 Chest to bar Pull-ups

100/65 pound Thruster, 18 reps

18 Chest to bar Pull-ups

100/65 pound Thruster, 21 reps

21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

March 22

Rest Day

Check out some of the tips in the link to get your best out of 12.5 tomorrow.

Good luck!

http://games.crossfit.com/article/tips-open-workout-125

Dean, bustin out chest to bar pull ups

March 21

Tech/Strength

Power Snatch

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

Todays Wod:

"Randy"

75 Power Snatches 75/55lbs

March 20

Tech/Strength

Rope Climbs

Todays wod

5 x 500m Row Sprints

With 3 min. rest in between.

March 19

Tech/Strength

Ring Dips & L-Sit Holds

Todays wod:

For Time

500m Row

15 Ring Dips

20 Toes to Bar

30 Pushups

35 Squats

March 18th

Rest Day

CrossFit Kids starting soon!!!

March 17

Happy St. Patrick's Day!!!

Tech Strength

Cleans

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

Todays wod

15 Minute AMRAP

5 Pullups

7 Power Cleans 135/95lb

9 Kettlebell Swings 53/35lb

12 Ab Mat Situps

March 16

Todays workout crossfit open

WORKOUT 12 . 4

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10' target)
90 Double-unders
30 Muscle-ups

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9' target)
90 Double-unders
30 Muscle-ups

March 15

Rest Day

Rest up today! Tomorrow's wod brings the 12.4 Open Wod!!!

Leath looking amazing!!!

March 14

Tech/Strength

Handstands & Handstand Pushups

Todays Wod:

1000m Row

Then 3 Rounds of:

10 Pullups

15 Wallballs 20/14lb

Welcome Mike! He just finished one of our Personal Training programs and getting ready for the "Tough Mudder". Good job on your first class today!

March 12

Tech/Strength:

Deadlift

10-5-5-5-3-3-3

Todays WOD:

5 Rounds for Time

5-Deadlift

10-Push Ups

15-Ab Mat Sit Up

20-Air Squats

25-Double Unders

March 11th

Rest Day

March 10

Tech/Strength

Bench Press

10-8-6-3-1-1

Todays wod

3 Rounds for Time

500m Row

10 Bar Facing Burpees

15 OH Squats 65/40lb

Mar 9

Todays wod

12.3 Open Wod

15 Box Jumps 24/20"

12 Push Press 115/75lb

9 Toes to bar

Mar 8

Todays wod

5000m Row

March 7

Tech/Strength

10-5-5-3-3-1-1

Todays wod

5 Rounds of

7 Squat Clean Thruster 95/65lb

15 Box Jumps 24/20"

March 6

Tech/Strength:

Rope Climbs

7-15m climbs

Todays WOD:

7min. AMRAP

40-Double Unders

10-GHD Sit Ups

March 5

Tech/Strength

Double Unders

Todays wod

15 min AMRAP

7 Pullups

9 V-Situp

12 Wallballs 20/14lb

March 4

Rest Day

March 3

Tech/Strength

Front Squat

5-5-5-5

Todays wod:

10-9-8-7-6-5-4-3-2-1

Front Squat 115/75lb

KB Swings 53/35lb

Pushups

Skipping add a "0"

Thank you Pamela for organizing the Glendinning Insurance CrossFit Intro.

Their workout consisted of:

500m Row

40 Air Squats

30 Situps

20 Pushups

10 Pullups

March 2

Tech/Strength

Snatch Practice

Todays wod:

MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

March 1

Rest Day

Kim & Tom popped by to introduce our newest youngest member at Bodyshop CrossFit. Welcome Grace! She is beautiful, tiny and so adorable!

Feb 29

Tech/Strength

Ring Dips/ Muscle-up Progressions/Holds

Todays wod

21-15-9

Push Press 65/95lb

Box Jumps 24/20"

Toes to bar

Feb 28

Todays wod

Weighted Pullups

1-1-1-1-1-1-1

Feb 27

Tech/Strength

Deadlifts

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

Todays wod

5 Rounds For Time

5 Pullups

10 Deadlift 225/135lb

15 Situps

20 Double Unders

Feb 26

Todays WOD:

Last chance at the 1st open workout

CrossFit Open Games

Wod 12.1

7 Min AMRAP

Burpees

Great job gang, some great personal

achievements by everyone.

Feb 25th

Todays WOD:

12min. AMRAP

250m Row

12-Box Jumps 24/20"

12-Wall ball 20/14lb

Feb 24

CrossFit Open Games

Wod 12.1

7 Min AMRAP

Burpees

Some excellent advice if you have yet to do the wod!

http://youtu.be/hL3eam40rpY

Feb 23

Rest Day

Congratulations Kim & Tom!

Baby Grace is finally here!!!

Born at 8pm, February 23rd

6lbs 7oz.

We can't wait to meet her! :)

Feb 22

Todays wod

For combined total:

Clean 1-rep

Bench Press 1-rep

Overhead Squat 1-rep

Clean is from the ground, power or squat

Feb 21

Todays Wod:

5km Row for time

Feb 20

Tech/Strength

SDHP

10-8-6-3-3-3

Todays wod

21-15-9

SDHP 95/65

Pushups

Situps

Feb 19

Rest Day

Feb 18

Tech/Strength

MB Cleans

Today's WOD:

5 Rounds for Time

10-Pullups

20m-OH plate hold Walking Lunges 25/15lb

20-MB Squat Cleans 20/14lb

Feb 17

Tech/Strength

Clean & Jerk

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

Todays wod

"Grace"

30 Clean & Jerk

For Time

Welcome Alexa from CrossFit 187 in FSJ!!!

She had 3 PR's in one class!

Feb. 16

Rest Day

Due date tomorrow and Kim's still going strong!!!

Feb 15

Tech/Strength

Front Squats

10-8-6-5-5-5

Todays wod

For Time

200 Singles

15 Burpees

20 Pullups

25 Situps

30 Air Squats

100 Singles

30 Air Squats

25 Situps

20 Pullups

15 Burpees

200 Singles

Feb 14

Todays wod

For time + pullup total

1500m Row

Max Pullups

1000m Row

Max Pullups

500m Row

Max Pullups

Feb 13

Tech/Strength

Handstands/HSPU

Todays wod

21-18-15-12-9-6-3

Kettlebell Swings 53/35lb

Box Jumps 24/20"

Did breadn' butter lose an earring?!

Actually it's the 6:30am class warming up with one of everyone's favourite exercises....the bear crawl! :)

Feb 12

Rest Day

Aaron just hangin at the Bodyshop!

Feb. 11

Tech/Strength:

Overhead Squat

10-5-5-5-5

Todays wod:

20 Min. AMRAP

10 Toes to bar

10 Hand Release Pushups

10 Overhead Squats 65/45

Feb 10

Tech/Strength

Power Snatch

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

Todays wod:

5 Power Snatches 95/65lb

10 Wallballs 20/14lb

20 Double Unders or 100 Singles

Feb 9

Rest Day

Feb. 8

Todays wod:

"CrossFit Total"

1 Rep Max= Shoulder Press

1 Rep Max= Back Squat

1 Rep Max= Deadlift

Total= Sum of all 3

V-mstr squatting an impressive 355lb in the total today...

Feb 7

Tech/Strength

L-sit

Todays wod:

5-Rounds

2 Rope Climbs

12 GHD Situps

Feb. 6

Tech/Strength

Pushups

Rowing

"Jackie"

1000m Row

50 Thrusters 45/35lb

30 Pullups

Feb. 5

Rest Day

Paleo in a nutshell...

http://youtu.be/uCFZoqmKf5M

Feb 4

Todays WOD "Michelle's 40"

40-Box Jumps 24/20"

40-Jumping Pull ups

40-KB swings 53/35lb

40-Walking lunges

40-Ab mat sit up

40-BB Push press 45/35lb

40-BB good mornings 45/35lb

40-Wall Balls 20/14lb

40-Burpees

40-Double unders or 200 singles

Feb 3

Tech/Strength

Power Cleans

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

Todays wod

3 Rounds of

10 Power Cleans 95/135lbs

10 Knee to elbows

Feb 2

Rest Day

Don "FLEX" blasting 295lb for 20 reps

Feb 1

Tech/Strength

Back squat

10-5-5-5-5

Todays Wod"

WOD #1

Widowmaker

WOD#2

21-15-9 for time

KB swings 53/35lb

Box Jumps 24/20"

Push Press 75/55lb