Call Us: 604.526.5196

Wednesday December 3rd 2014

Main – CrossFit Group WOD

1./ Vancouver Circus School this Saturday December 6th (4PM-6PM) $40. Tix here: https://rockypointcrossfit.sites.zenplanner.com/retail-product.cfm?productId=3408A4E4-5F65-4516-ABAC-7DC6EB9208BA

2./ Christmas Dinner December 20th (We must have a headcount by December 13th) Get tix here $21: https://rockypointcrossfit.sites.zenplanner.com/retail-product.cfm?productId=445ACD00-031F-4654-A056-913AE667D018

3./ Townhall Meeting. We’d like to get as many of you in this Saturday Morning at 10AM. We have a few things we’d like to discuss with you all and get your feedback. On the table: New Schedule starting December 8th.

400M/Hip Mobility (No Measure)

400M Runthen:

20 Minutes Coach Led Hip Mobility

may include:

Bird Dogs, Dead Bugs, World’s Greatest Stretch, Couch Stretch, Marching Glute Brisges, Hip Capsulation Distraction

12032014 Chipper Plus! (Time)

50 Wall balls (20/14)

50 double unders

40 KB swings 53/35

40 Abmat situps

30 pullups

20 burpees

10 Barbell squat jumps (45/35)

If you complete this Chipper in under 10 minutes, proceed to WOD#2

Progressions:

Wallballs: 16/10-Int 14/6-Beg

DoubleUnders 3:1 Single:Double

KB Swings 45/25-Int 35/15-20-Beg

Pullups – RingRows or Banded

Burpees – Squat Thrusts

Barbell Squats – 35/15-Int Jumping Air Squats – Beg

1000m Row (Time)

Max Effort 1000m Row
You will only do this WOD if you complete The Chipper in under 10 minutes. There is no rest in between WODs. Right at it Champ.

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