Saturday

CrossFit Prince George – WOD View Public Whiteboard Warm-up Warm-up (No Measure) Get into teams of 3! 3 ROUNDS… P1: Row 200m P2: AMRAP: 5 Groiners + 5 Bootstraps → 10 Scap Push-Ups + 10 Shoulder Taps → 5 HRPU + 5 Sit-Ups P3: Plank Hold Rotate through until all team members have completed 3 […]

Friday

CrossFit Prince George – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 EZ Warm-up on the Bike (blood flow!) Into… 3 SETS 10 Alt. Groiners w/ Reach-Up* 5 Plate Bent Over Rows 5 Plate 1 + ¼ Front Squats (:01 Pause at Bottom then come up ¼ then back down & up) 5/5 Plate […]

Thursday

CrossFit Prince George – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Bike at easy pace 3 ROUNDS… 10 Bootstrap Squats 8 Up Downs 6 BB Good Mornings 4 Inch Worms 2 Push Up to Pike *Hold bottom of squat until the last member has completed 3 rounds, then do the following together… 1:00 […]

Wednesday

CrossFit Prince George – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds, graduating in difficulty… 1 Min Row (Easy → Mod → Hard) 10 Step Up → Low Box Jump → Higher Box Jump 10 MB Push Press → MB Thruster → Wall Ball After the Warm-Up, go into the High Box Jump. […]

Tuesday

CrossFit Prince George – WOD View Public Whiteboard Warm-up Warm-up (No Measure) With a pair of light-moderate DBs… AMRAP x 8 8 DB Suitcase Lunge 8/8 Arnold Press 8 DB Sumo Deadlifts 8/8 Single Arm DB Sumo Deadlift 8 Push Ups to Down Dog Strength Push Press (5-3-1) 5-3-1 Push Press *Set 1 – 70-75% […]

Monday

CrossFit Prince George – WOD View Public Whiteboard Warm-up Warm-up (No Measure) With a single light DB… 2 ROUNDS 6/6 DB Turkish Sit Ups 6/6 Overhead Split Squats 6/6 Single Arm Upright Rows 6/6 Single Arm DB Presses 6/6 Single Arm Deficit Push Ups* *Single Arm Deficit Push Ups are with 1 hand on the […]

Sunday

CrossFit Prince George – WOD View Public Whiteboard Warm-up Warm-up (No Measure) Partner Warm-Up! With a partner, grab a medball to share, and run 400m- switching who holds the medball whenever! When they come in, put the medball away and one partner grabs a barbell! 1 ROUND: P1: 5 RDL + 5 Hang Muscle Clean […]