Feb. 26th

Tech/Strength

Front Squats

12-10-8-5-5-5

Todays Wod:

15 Min. AMRAP

5 Burpees

10 Front Squats

15 Sit ups

Feb 25th

Tech/Strength:

Push Press

10-8-6-3-3-3

Today's WOD:

5 Rounds

1 min. Push Press

1 min. Air Squats

1 min. Push Ups

1 min. Rest

Count Total Reps.

Feb. 24th

Rest Day

Feb 23

Tech/Strength:
Power Cleans
10-8-6-3-1-1-1

Todays Wod:
7 Rounds for time
15 KB Swings 53/35lb
15 Power Cleans 95/65
15 Box Jumps 24/20"

Feb 22

Todays Wod
Deadlifts:
for max weight
10-8-6-3-1-1-1-1-1-1-1

Feb 21

TECH:

Practice Double Unders

TODAYS WOD:

5000 m row/ for time.

FEB 19

Warm up:

Dumbell MATRIX

TODAYS WOD: 50/50

50 ab mat situps

50 double unders or 200 skips

50 ab mat situps

50 walking lunges

50 ab mats

50 burpees

50 ab mat situps

GOOD WORK ALL!!

Feb 18

TODAYS WOD:

T for TABATA!!

Tabata Inverted Rows

2 min rest

Tabata Wall Balls

2 min rest

Tabata Air Squats

2 min rest

Tabata Ab mats

2 min rest

Tabata Pushups

2 min rest

You guys rocked Tabata today. Hope T wasn't too hard on ya!!:)

Have a great weekend! Thanks for working hard!!

Feb 17.

REST DAY!

Come check us out tomorrow though!. Something you haven't experienced yet! Don't be scared its going to be a cool but challenging fun workout!! If you TABATA know what I mean:P

Feb 16

Tech/Strength:

Overhead Squats and Progressive Pull ups

TODAYS WOD

For time:

1000 m row

10 O/H squats

20 back ext

30 pull ups

10 O/H squats

1000 m row

Feb 15

Todays Wod:

Snatches

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

Feb 14

Tech/Strength
Front Squats
10-8-6-3-3-3

Todays Wod:
15min AMRAP
5 Thrusters 95/65lb
10 Ab mat Sit ups
15 Deadlifts 95/65lb

You know it's been a good wod when........

you end in the CrossFit recovery position. :)

Feb 13

Rest Day

Feb 12

Tech/Strength:

BB bench press

12-10-8-5-5-5

Todays Wod:

10 rounds for time

5 Pull ups

10 Push ups

200m Row

Feb 11

Tech/Strength

Clean & Jerk

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

Today's Wod: "Grace"

30 Reps for time

Clean & Jerk 135/85lb

Talk about inspirational!!! Check out Joan from Kelowna Rowing Club performing the clean and jerk. What's your excuse?

Feb 10

Rest Day

Feb 9th

Tech:
10 min. to find your max. double unders unbroken

Today's Wod:
500m Row
50 Air Squat
40 Pushups
30 Situps
20 KB Swings 53/35lb
200 Skips
20 KB Swings
30 Situps
40 Pushups
50 Air Squat
500m Row

Feb 8th

Tech:
Muscle ups

Today's Wod:
9 min. AMRAP
3 muscle ups
6 HSPU
9 Squat jumps

Feb 7

Tech/Strength:
Overhead Squats
10-10-10-10

Todays Wod:
"Supercross" for Time
100 Burpee box jumps 20"

Feb 6

Rest Day

Feb 5

Tech/Strength:
Handstands

Todays wod:
500m row
100 Push Press 75/55lb
500m row
75 Air Squats
500m row
50 Push ups
500m row
25 Pull ups

Feb 4

Tech/Strength:

Power Snatch

10-8-5-5-5-5

Todays wod:

21-15-9

Wall Balls 20/14lb

SDHP 75/55lb

Ab Mat Sit up

Feb 3

Rest Day

Feb 2

Tech/Strength

Bench Press

12-10-8-6-3-1-1

Todays Wod:

30-Box Jumps

20-KB swings 53/35

10-Knee to Elbows

Feb 1st

Tech/Strength
Pullups

Today's wod:

2000m row for time.