Sunday

CrossFit Prince George – WOD View Public Whiteboard Warm-up Warm-up (No Measure) PARTNER WARM-UP (in teams of 2…) 2 ROUNDS EACH IN EACH PART* PART A… P1 COMPLETES… 3 Inchworms + Push Up 3 Burpees 3/3 Bodyweight Lunges P2: Bike (EZ) PART B… P1 COMPLETES… 5 Burpees Over Bar 5 Shoulder Press 5 Front Rack […]

Saturday

CrossFit Prince George – WOD View Public Whiteboard Warm-up Warm-up (No Measure) QUICK MONO WARM-UP 3:00 Row or Bike (Increasing effort each minute, EZ→Mod→Hard) Then… TOOMEY SNATCH WARM-UP 2 ROUNDS* 5 Inch worms 5 Behind-the-neck snatch grip presses 5 Behind-the-neck snatch grip presses in a quarter squat 5 Sots presses 5 Continuous jumping squats with […]

Friday

CrossFit Prince George – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5 Bootstrappers 10 Alt Groiners 10 Cossack Squats 10 Scap Push Ups Strength Back Squat Try doing the biggest set of unbroken air squats possible!!! Workout Metcon (Time) FOR TIME 60 Wall Balls (Use a ball OR just do air squats) […]

Thursday

CrossFit Prince George – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 25ft Toe Walks 25ft High Knees 25ft Butt Kickers 25ft Side Shuffle Right 25ft Side Shuffle Left 25ft High Skips 2 ROUNDS 10 Lunges 20 Shoulder Taps :20- :30 Pike Hold 2 ROUNDS 5 Squat Jumps :15- :20 Handstand Hold* 5 […]

Home WOD – #1

CrossFit Prince George – WOD View Public Whiteboard A. CONDITIONING 16 Minute AMRAP (As Many Reps As Possible) of: 16 Jumping Squats 6 Burpees 16 Alternating Jumping Lunges 6 Burpees 16 Mountain Climbers 6 Burpees

Wednesday

CrossFit Prince George – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND (5-6 min) 1:00 Row (Start EZ, increase pace every :15) 10 Bootstraps 5/5 Single DB Sumo DL :20 Jump Rope (High Single Unders) 2 ROUNDS 1:00 Row (Start 70%, increase pace every :15) 10 Wide Stance BB Goodmorning 5/5 Single DB […]

Tuesday

CrossFit Prince George – WOD View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP 400m Team Run! Get to know 3 people’s names and 1 fact about each person! Into… 2 ROUNDS — Quality Burpee “Cindy” (no rushing!) 5 Burpees 10 H-R Push-Ups 15 Air Squats BARBELL WARM-UP (perform with PVC or Barbell) 2 SETS […]