Wednesday, April 17th, 2019

CrossFit Prince George – WOD View Public Whiteboard Warm-up 3 Rounds 5 L Arm Front Rack KB Squats 5 R Arm Front Rack KB Squats 5 L Arm KB Strict Press 5 R Arm KB Strict Press Front Rack Mobility/ Squat Mobility 5 Min AMRAP 10 Double Unders (20 Singles) 10 Abmats 10 Push Ups […]

Tuesday,.April 16th, 2019

CrossFit Prince George – WOD View Public Whiteboard Warm-up 1 minute lat rollout/ side 2 minute lacrossball to chest and shoulder/side Front Rack Prep Clean Prep 3 Deadllft 3.High Pulls 3 Hang Power Clean 3.Front Squat Strength Overhead Squat (5 x (4 + 2) ) 5 sets of 4 Snatch Press + 2 Overhead Squat […]

Monday, April 15th, 2019

CrossFit Prince George – WOD View Public Whiteboard Warm-up 4 Rounds 10 Alt. Step back lunge 10 Seated DB press 8 DB Front Squats Shoulder mobility and scap activation. Strength Push Press (7 x 3 ) WOD Metcon (Time) For Time 500m Row 40 Squats 30 Abmats 20 Push Ups 10 Pullups Goal: Sub 5 […]

Friday, April 12th, 2019

CrossFit Prince George – WOD View Public Whiteboard Warm-up 10 Minutes shoulder activation (crossover symmetry, bands, etc) 3 Rounds 4 wall walks 10 sec wall facing handstand hold (Scaled: 4 walk from hands to toes out to pushup position, hold pushup plank position for 10 sec) Squat Clean Prep WOD J.J. (Time) For Time: 1 […]

Thursday, April 11th, 2019

CrossFit Prince George – WOD The goal for todays strength session is to work to a heavy cluster of three squat cleans. These are not touch and go. Set up properly for each rep, taking just enough time between reps to set up. Remember to keep the lats and upper posterior chain engaged during the […]

Wednesday, April 10th, 2019

CrossFit Prince George – WOD View Public Whiteboard Warm-up 2 Rounds 15 Banded Leg Lowers/side 5 Twisting Side Planks/side 15 Single Leg Glute Bridge/side 10 hip extension Strength Clean Deadlift Deadlift starting in the standard Clean position; the goal is to reinforce the 1st and 2nd pull during the clean. 3 Rounds, Superset (No Measure) […]

Tuesday, April 9th, 2019

CrossFit Prince George – WOD The goal for todays wod is to try to do each movement as unbroken as possible, while challenging yourself to the heavier weight on the kettlebells. The time goal is between 12 to 15 minutes. The accessory is not for time. Make the ring rows challenging but able to be […]