Monthly Archives: August 2015

WOD NOTES: Hero Saturday Fitness 21 Calorie Row 42 Wall balls 15 Calorie Row 30 Wall balls 9 Calorie Row 18 Wall balls Performance For time 21 OHS 75/55 42 Pull ups 15 OHS 75/55 30 Pull ups 9 OHS 75/55 18 Pull ups Sport “Josh” 21 OHS 95/65 42 Pull ups 15 OHS 95/65 30 Pull ups 9 OHS 95/65 18 Pull ups

WOD NOTES: Explosive Friday. First complete the strength component immediately followed by the broad jump then rest 2-3 minutes. The goal is to increase the loading on the barbell and increase the jump distance. A soft landing will be key today. All levels 5 sets of complex Push press 3-3-3-3-3 + Burpee broad jump 1-2-1-2-1 Rest 5 minutes Then… Fitness  5 minute AMRAP 30 KB Swings 60 SU Performance and Sport 5 minute AMRAP 20 KB Snatch 40 DU Performance 20/12, Sport 24/16  

WOD NOTES: We continue building on our summer gymnastics fun with a team MetCon. Add 2 reps to each movement on each additional set. Fitness 3 sets Hollow rocks x 10 Superman’s x 10 Teams of 2, alternating movements 14 min AMRAP 10 Jumping pull ups 10 Burpees 10 Box jumps 10 Wall Balls 10 V sits Performance 3 sets Arch to hollow on bar x 8-12 Teams of 2, alternating movements 14 min AMRAP 10 pull ups 10 Burpees 10 Box jumps 10 Wall Balls 10 T2B Sport 3 sets Tap swings on rings x 8-12 reps CrossFit BC Summer Challenge Event #3 Teams of 2, alternating movements 14 min AMRAP 10 pull ups 10 Burpees 10 Box jumps 10 Wall Balls 10 T2B