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Tuesday August 28, 2012

CrossFit BC (West Van) is hosting their annual Summer Challenge. It takes place Sept 22nd and 23rd. Of course, you will not be able to make it on the 22nd as you’ll be to busy at our gym for Challenge against CrossFit Overdrive. However, on the Sunday it is a Partner Challenge at CrossFit BC. One Guy, One Girl. Should be very interesting. Check it out!

The names are showing up for our own RPCFO Community Challenge. I have put up a sign up sheet beside the whiteboard. Talk to your coach about joining and which division to join. I can assure you, the WODs will be designed that everyone in their respective divisions will be able to perform the movements. The question is. How quickly? šŸ™‚

Also throw your name on the RPCF Dodgeball Team sign-up sheet!

Today’s Workout

Can take a while….

Gymnastics Warmup. Get yourself a bosu ball and:

Naw. We’ll do the following instead.

10 Standing Dumbbell Inverted Cross
20 Narrow Push Ups (Hands under chest-thumbs touching)
10 Dumbbell Planche Throughs
20 V Ups

Fitness

Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats

Rest precisely three minutes between each round

Performance

Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

Rest precisely three minutes between each round.

WOD – Barbara

Five rounds, each for time of:
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.

Rest precisely three minutes between each round. Get your name on the Wall of Fame!

***Subtract your rest time (12 minutes) from your completion time to get your total time.

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