Thursday

CrossFit Prince George – WOD View Public Whiteboard Warm-up Warm-up (No Measure) I. With a Partner… 60/50 Cal Row For Time* (Max time 4:00) *Partner resting performs banded hip march or banded glute bridges II. EMOM x 8 MINUTES Odd → 5 SA KB Deadlifts + 25’ KB FR Lunges (Right arm then Left arm) […]

Wednesday

CrossFit Prince George – Competitors View Public Whiteboard A. CONDITIONING Metcon (5 Rounds for time) 5 SETS 600m Run @ 70% -Rest 3:00- 400m Run @ 80% -Rest 2:00- 200m Run @ 90% -Rest 1:00- B. 60:00 GPP Warm-up Warm-up (No Measure) I. Reverse Tabata 8 Sets of… 10s Bike Sprint 20s OFF II. Barbell […]

Wednesday, June 19th, 2019

CrossFit Prince George – WOD View Public Whiteboard Strength Snatch Complex (6 x 3 (1 + 2) ) E3MOM x 18 MINUTES… 1 Squat Snatch + 2 OHS* *Start moderate and progress every set to heaviest set of complex. WOD Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 6 Squat Snatch (95/65) 12 […]

Tuesday, June 18th, 2019

CrossFit Prince George – WOD View Public Whiteboard Warm-up 3 Rounds 50ft Filly Lunge w/ DB + KB (Switch @ 25′) 50ft Shuttle Run 50ft Bear Crawl Skill Strength/Skill EMOM x 10 MINUTES MIN 1 – HS Walk or HS Hold Practice MIN 2 – 100m Run @ 50% EFFORT WOD Metcon (AMRAP – Rounds […]

Monday, June 17th, 2019

CrossFit Prince George – WOD View Public Whiteboard Warm-up 8 Min EMOM 1) 30 sec Row + 5 burpee 2) 30 sec Skip + 10 Plate G2OH WOD Metcon (Time) 50/40 Cal Row 50 Double Unders 50 Box Jump Over (30/24) 50 Double Unders 50 Alt. DB Snatch (50/35) 50 Double Unders 50 Burpee to […]