Saturday

CrossFit Prince George – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike (every :30 bump up the pace- start out EZ and finish with a HARD effort) Then… 3 ROUNDS: 10 Alt Box Step Ups 10/10 Single Arm DB Deadlifts 10/10 Single Arm DB Bent Over Rows Workout Metcon (AMRAP – Rounds and […]

Friday

CrossFit Prince George – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3-4 ROUNDS w/ Single KB… 10 KB Romanian DL 5/5 Single Arm KB Bent Over Rows :15 L arm FR Hold :15 L arm OH Hold :15 R arm FR Hold :15 R arm OH Hold 10 “Strict Burpees” *Strict Burpee = Air […]

Thursday

CrossFit Prince George – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 400m Team Run 2 ROUNDS 1:00 Mountain Climbers 1:00 Jumping Jacks 1:00 Groiners (Twist Optional) 1:00 Hollow Rocks 1:00 Alt. Sit-Thrus 2 ROUNDS 10 Scap Pull-Ups 5 False Grip Ring Rows 10 DB Deadlift 10 Lunges Workout Metcon (AMRAP – Rounds and Reps) […]

Wednesday

CrossFit Prince George – WOD View Public Whiteboard Warm-up Warm-up (No Measure) Bike @ Moderate Pace for 2:00 1 ROUND 8 Up-Downs 8 Cossack Squats 8 PVC Pass Through 8 PVC Back Rack Squat Into… 1 ROUND 6 Burpees 6 PVC Lunge Pass Through 6 PVC Overhead Squat 6 PVC Snatch Grip Sots Press Strength […]

Tuesday

CrossFit Prince George – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Row (Moderate) :30 Swinging Arm Crosses :30 Arms Up & Back :15 Doorway Stretch / Each Side 10 Push-Up Negative to Downward Dog Into… TABATA (8 ROUNDS :20 ON/:10 OFF) R1 & R2 Right Leg Single Unders R3 & R4 […]

Monday

CrossFit Prince George – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 EZ Warm-up on the Bike or Rower… Into… 2 ROUNDS :30 Active Deadhang 10 Scap Pull Ups :30 Hollow Hold 10 Bootstrapper Squats Into… 2 ROUNDS 10 Kip Swings 10 Tuck-Ups 10 Alt Groiners 10 Russian KB Swings Into.. EMOM x 3 […]

Sunday

CrossFit Prince George – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND… 10 Groiners 10 Bootstraps 10 Thoracic Rotations/Side -into- AMRAP x 6 MINUTES 10 PVC Pass Thrus 10 Box Step Ups 10 BB Goodmornings 10 Up Downs Extended Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY* 5-7 Down + Finish 5-7 Elbows […]