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!