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Wednesday January 11, 2012

Hangar 18 CrossFit in Ridge Meadows

We are in the finishing stages of getting the new location up and running. We will be starting a schedule next week. Stay tuned.

If you or somebody you know in Maple Ridge and Pitt Meadows is looking to start CrossFit, contact us!

Today’s Workout:

3 Rounds:

400m Run/Row

Bergener Warmup

Rest/Stretch 3 minutes

WOD

Fitness

For Time: 20 Box jump, 10-15 inch plates
20 Jumping pull-ups
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds
20 Back extensions
20 Wall ball shots, 10-16 pound ball
20 Burpees
20 Standard Jump Rope Jumps

Performance

For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Standard Jump Rope Jumps

Prescribed – Filthy 50

For time: 50 Box jumps 24 (inch box),50 Jumping pull-ups, 50 Kettlebell swings (1 pood), Walking Lunge 50 steps, 50 Knees to elbows, 50 Push press (45 pounds), 50 Back extensions, 50 Wall ball shots (20 pound ball), 50 Burpees, 50 Double unders.

 

 

Contact Us Today And Get Into The Best Shape Of Your Life…

Request A Complimentary Fitness Assessment Below:


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