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Wednesday July 30 2014

Main – CrossFit Group WOD

Do you like sweat? Do you like Kamloops? If you answered yes, are you available this weekend? If so you might want to check out Sweatfest 2014 http://discover-your-natural-strength.com/blog/?page_id=20863 We have several people from the gym heading up to Kamloops to compete. Best of luck to Bonnie, Jon, Michael Wraight, Jordan, Katrina, Mark Paddock, Mike Freydenlund

Lunge/Squat/KBs (No Measure)

3 Rounds for quality
20 Lunges
20 Air Squats
20 Alternating KB Swings
Then take your kettlebell and perform 5 Turkish Get-Ups per side

Heaving Snatch Balance (Work a heavy single HSB followed by 2 OH Squats)

Take about 10-15 minutes to work up to a heavy. This is a great opportunity to practice receiving the bar in the bottom of the squat. Technique over weight

10282013 Chipper Chowdown (Time)

30 X Thursters (115, 80lbs)
30 X Pull-ups
30 X Power Cleans (115, 80lbs)
30 X Burpees
30 X Jerks (115, 80lbs)
30 X Box Jumps (24, 20″)
Intermediate
30 X Thursters (75-95, 45-65lbs)
30 X Pull-ups
30 X Power Cleans (75-95, 45-65lbs)
30 X Burpees
30 X Jerks (75-95, 45-65lbs)
30 X Box Jumps (24, 20″)

Fitness
30 X Thursters (45, 35lbs)
30 X Pull-ups
30 X Power Cleans (45, 35lbs)
30 X Burpees
30 X Jerks (45, 35lbs)
30 X Box Jumps (24, 20″)

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