June 29

Tech/Strength

Hang Power Snatch
8-8-8

Today's WOD: "Chelsea"

Bench mark workout

On the min. every min.

or 30min. Rounds of

5- Pull ups

10- Push ups

15- Air Squats

June 28

Tech/Strength

Pull Up's

Today's WOD:

Deadlifts

3-3-3-3-3

June 27

Tech/Strength

Thruster's

10-8-6-3-1-1

Todays WOD:

"Karen"

150 Wall Ball's 20/14lb

For Time

June 26

Rest Day

June 25

Tech/Strength

Back Squat
5-5-5-5

Today's WOD:
2 Rounds For Time
21-15-9
Back Squat 135/95lb
Double Under's
Ab Mat sit Ups

June 24

Todays WOD:

From CrossFit 809
(Brad's bud Troy in Fort st. John)
Teams of 2 - 20min As many
Row meters as possible.
1 person Run's 400m while the other
person Row's then switch.

June 23

Rest Day

June 22

Tech/Strength

Clean and Jerk

1-1-1-1-1

Todays WOD:
Death By
Clean and Jerk 95/65lb

June 21

How Fit Are You?

From CrossFit Journal

Todays WOD:

Test 1: Max 1 Rep Bench

Press and within 30 sec.
of racking the lift begin
Maximum pull-ups.
Scored- Multiply the bench
press lbs by number of pull-ups
completed.

June 20

Held over from Saturday

for those who missed it.
Todays WOD:

"Run Maddi Run"
100 Double Unders
90 BB Good Mornings
80 BW Squats
70 Ab Mat Sit Ups
60 Lunges

50 Push Ups
40 Box Jumps
30 Wall Balls
20 Burpees
10 Pull Ups
400m Run

June 19

Rest Day

Who says pregnant women can't do CrossFit!
Abs shows how you can do pullups with a little assistance from a band!
Congratulations Chad & Abbey on your baby
boy Jake! We can't wait to meet him!

June 18

Todays WOD:

"Run Maddi Run"
400m Run
100 Double Unders

90 BB Good Mornings

80 BW Squats

70 Ab Mat Sit Ups

60 Lunges

50 Push Ups

40 Box Jumps

30 Wall Balls

20 Burpees

10 Pull Ups

400m Run

June 17

Tech/Strength
Thrusters

5-5-5-5

Todays WOD
7 min AMRAP
5 Knee to Elbows
7 Thrusters 95/65lb
9 KB Swings 53/35lb

June 16

Rest Day

Arron makes a new PR with 54"!!!

June 15

Todays WOD:

"CrossFit Total"

Combined total of max
weight in each lift.


Shoulder Press
Back Squat
Deadlift

June 14

Tech/Strength

Muscle Up Progressions

Todays WOD:
Power Snatches
1-1-1-1-1-1

June 13

Tech/Strength
Max Box Jumps

Today's WOD: Total Reps

Tabata Monday

Pull Ups

1min. rest

Wall Balls 20/14

1min. rest

KB swings 53/35lb

1min. rest

Push ups

1min. rest

BB squats 45/35lb

June 12

Rest Day

June 11

Tech/Strength:
Clean and Press

10-8-6-3-3-3

Today's WOD:

800m Run

50 Ab Mat Sit Up

50 Double Unders

50 Ab Mat sit Ups

50 Plate Over Head hold Walking Lunges 25/15lb

50 Ab Mat Sit Ups

50 Clean and press 95/65lb

June 10

Tech/Strength:
SDHP

10-8-6-3-3-3

Today's WOD:
12min AMRAP

5- Pull ups

10-SDHP

200m Run

June 9

Rest Day

June 8

Tech/Strength
Front Squat

10-8-6-3-3-3

Todays WOD;
21-18-15-12-9-6 for time
Front Squat 115/85lb
Ab mat Sit up
Box Jumps 24/20"

June 7

Tech/Strength

Handstands

Todays WOD:

From CrossFit main site

Snatch Balance

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

June 6

Tech/Strength
Deadlifts

5-5-5

Today's WOD:
21-15-9 for Time
Pull up's
Push up's
KB swings 53/35lb

June 5

Rest Day

June 4

Tech/Strength
Rope Climbs

Todays WOD
Max Push Jerk

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

June 3

Tech/Strength
MB Cleans

Todays WOD: 3 Rounds For Time
20-MB Cleans 20/14lb
100m-Walking Lunges

300m- Run

June 2

Tech/Strength
Butterfly Pull up progressions

Todays WOD
3 Rounds for Time
10-One Arm DB Snatch (R) 50/35lb
10-GHD Sit ups
10-One Arm DB Snatch (L)50/35lb
10-Double Unders

JUNE 1

Tech/Strength
Cleans

1-1-1-1

Todays WOD
For Time
30-Wall Balls
10-Cleans 135/95lb
30-Pull ups
10-Cleans 135/95lb

30-Box jumps 24/20"

10-Cleans 135/95lb