Thursday

CrossFit Prince George – WOD View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 12 MINUTES* 1: Row 2: SA KB Work 3: Jump Rope Work + BW Movement *Each round will progress in intensity and complexity. Below is a suggested progression for each movement Round 1 1: Easy Row 2: 8/8 SA Sumo Deadlifts […]

Wednesday

CrossFit Prince George – WOD View Public Whiteboard Warm-up Warm-up (No Measure) BARBELL WARM-UP* 3-4 Rounds 5 Romanian Deadlifts 5 Hang Muscle Cleans 5 Elbow Punches 5 Hang Power Cleans 5 Front Squats 5 Strict Press 5 Push Press Strength Clean and Jerk (3RM) ON A 20:00 RUNNING CLOCK… Build to 3RM Clean & Jerk* […]

Tuesday

CrossFit Prince George – WOD View Public Whiteboard Warm-up Warm-up (No Measure) ON A 12:00 RUNNING CLOCK… 2 ROUNDS 1:00 Bike 10 Tempo Push-ups (31×1) 10/10 Single Arm Tempo DB Floor Press (3331) 10/10 Single Arm DB Arnold Press 2 ROUNDS :30 HS Hold :30 Inch Worms :30 Burpees 1:00 Bike *Warm should be performed […]

Monday

CrossFit Prince George – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS (10 MIN CAP) :30 High Knees :30 Butt Kicks 10 Scap Pull Ups 5 Cat/Cows 10 Good Mornings 5 Tempo DL (3331) Strength Deadlift (Heavy 1-Rep) ON A 15:00 RUNNING CLOCK… Build to Heavy 1-Rep Deadlift (Score is Load) Workout RIPCORD […]

Sunday

CrossFit Prince George – WOD View Public Whiteboard Warm-up Warm-up (No Measure) TABATA WARM-UP…Grab a plate, and a mat: 4 SETS x 4 STATIONS (:20 on / :10 off) -Rotate between each movement in each set MOVT 1- Plate G2O MOVT 2- Plate Strict Press MOVT 3- Plate Windmill* MOVT 4- Plate Sit-Ups (press plate […]

Saturday

CrossFit Prince George – WOD View Public Whiteboard Warm-up Warm-up (No Measure) PARTNER WARM-UP…IN TEAMS OF 2: JUNKYARD DOG WARM-UP 5X EACH PARTNER P1: Sit with legs straight in front of the body, arms out like a T P2: Jump over 1 arm + legs + 1 arm x 5 reps Then… 5X EACH PARTNER […]

Friday

CrossFit Prince George – WOD View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP (7:00) 2:00 on any monostructural piece (moderate!) INTO… 2 SETS 10 PVC Passes (straight arms and controlled) 10 PVC Snatch Balance (to ½ Squat Power) 10 PVC Back Back Squats (:02 pause in the bottom) 10 PVC Behind the Neck Presses […]