Friday, April 26th, 2019

CrossFit Prince George – WOD View Public Whiteboard Warm-up 4 Rounds 6 alternating Cossack Squats 8 L Leg Glute Bridge (hold for 3 seconds at top) 8 R Leg Glute Bridge (hold for 3 seconds at top) 10 Slow Banded Good Mornings 10 Pushups Strength Clean Deadlift (5-5-3-3-3-1-1-1) Deadlift starting in the standard Clean position; […]

Thursday, April 25th, 2019

CrossFit Prince George – WOD View Public Whiteboard Warm-up 10 Min AMRAP @ 60 Min 8 Russian KB Swings 100m Run 10 L Arm DB Strict Press 10 R Arm DB Strict Press 50m Bear Crawl WOD 5k Row (Time) Max Effort 5k RowOr 5k Run (Time) Max Effort 5k RunWhichever sounds worse is the […]

Wednesday, April 24th, 2019

CrossFit Prince George – WOD View Public Whiteboard Warm-up T Spine Mobility 3 Rounds 10 Walking Lunges 10 Barbell Bent Over Rows 95/65 8 Ring Rows 5 Box Jump Step Downs Front Rack Prep EMOM Front Squats 10 Min EMOM Odd: 3 x Pause Front Squats (03X0) Even 3 x 1&1/4 Front Squats WOD Christine […]

Tuesday, April 23rd, 2019

CrossFit Prince George – WOD View Public Whiteboard Warm-up 3 Rounds 8 Pushups 10 Band Pullaparts (palms up) 10 L Leg Step Ups 10 R Leg Step Ups 5 Dips on bar 10 Russian KB Swings Strength Push Press (8 x 2) WOD Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 100m Sprint Max […]

Friday, April 19th, 2019

CrossFit Prince George – WOD View Public Whiteboard Warm-up Squat Mobility Shoulder Prep 5 Rounds (empty BB) 3 Snatch Grip Press 3 OHS 3 High Hang Squat Snatch Strength Snatch (15 Min to 1RM) WOD Metcon (Time) 3 Rounds 30 Cal Row 20 Abmats 10 Squat Snatch @ 50-60% of todays 1RM*Running not allowed Core […]

Thursday, April 18th, 2019

CrossFit Prince George – WOD View Public Whiteboard Warm-up 3 Rounds 10 Cuban press w/ small plates 10 banded pull aparts palms up 10 scapular pushups 10 banded good mornings 30 sec glute bridge hold Strength Clean Deadlift (7 x 3) Deadlift starting in the standard Clean position; the goal is to reinforce the 1st […]