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Daily WODs/News

Sunday 20141207

Main – CrossFit Group WOD

Friday December 5th 2014

Main – CrossFit Group WOD

We mentioned a few weeks ago that Rocky Point CrossFit sent the most donors to Canadian Blood Services “CrossFit Saves Lives” Drive. Michael Herberts was the name drawn for the Dinner For Two at the Sheraton Vancouver Guildford! Thanks again to all who rolled up their sleeves! See the official drawing here: http://youtu.be/WzYQis1vAuw

Townhall Meeting this Saturday morning at 10AM. Please attend. We’ve got some great things to discuss.

Christmas Dinner deadline is December 13th! You must buy your tix here: https://rockypointcrossfit.sites.zenplanner.com/retail-product.cfm?productId=445ACD00-031F-4654-A056-913AE667D018
$21 gets you a full dinner! Salad, a choice of Mains (Chicken Parm, Salmon, Rost Beef, Veggie Lasagne) and desert. (Chocolate cake baby)

Tabatas/PushUps/Airsquats (No Measure)

12042014 Dirty Diane (Time)

21-15-9

Deadlifts

HSPU

*Every Minute, STOP and do 4 Burpees

At the top of every minute, 4 burpees

Rx 225,155

Intermediate – 135-185/95-155 – StinkBugs or Box Pushups

Beginner – 65-95/45-85 / PushUps

Thursday December 4th 2015

Main – CrossFit Group WOD

Here’s a fun fact….every single coach did yesterday’s Chipper WOD! How did you stack up against them????

We mentioned a few weeks ago that Rocky Point CrossFit sent the most donors to Canadian Blood Services “CrossFit Saves Lives” Drive. Michael Herberts was the name drawn for the Dinner For Two at the Sheraton Vancouver Guildford! Thanks again to all who rolled up their sleeves! See the official drawing here: http://youtu.be/WzYQis1vAuw

Townhall Meeting this Saturday morning at 10AM. Please attend. We’ve got some great things to discuss.

Christmas Dinner deadline is December 13th! You must buy your tix here: https://rockypointcrossfit.sites.zenplanner.com/retail-product.cfm?productId=445ACD00-031F-4654-A056-913AE667D018
$21 gets you a full dinner! Salad, a choice of Mains (Chicken Parm, Salmon, Rost Beef, Veggie Lasagne) and desert. (Chocolate cake baby)

Have a great day eh!

Crawling WarmUp (No Measure)

2 Rounds (length of gym)

Forward commando crawl

Backwards leopard crawl

Sideways spider crawl
Then we’ll get your heart rate up before you complete round 4 of 6 800M

800m Run (Time)

Max Effort 800m Run

12042014 EMOM RingPUs/Pistols/PullUps (No Measure)

EMOM 18 Minutes 9Total) – Rotate each station

Minute 1

7 Ring pushups (feet up on a box, rings low)

Minute 2

6 pistols per leg (depth is secondary to knee tracking and foot contact)

Minute 3

5 Strict pullups

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