Call Us: 604.526.5196

Wednesday March 7, 2012

Yesterday’s WOD – Box Jumps, Squat Cleans and…..Burpees

If you missed the talk around the joint mobility yesterday: We are encouraging you all to bring a post-WOD drink or food (The CaveFood isn’t always in stock) After the WOD, down your grub, then spend about 5 minutes in a cool-down row, run or walk. This is going to have a big impact on your recovery!

Want to hear a heated discussion, wild strategies and a lot of “F” words? Be hanging around the gym computers at 5PM today when the CrossFit Games 12.3 is announced. What’s it gonna be?

Today’s Workout:

After a warmup and joint-mo, you’ll have up to 3 attempts at a new Max Effort L-Sit. The current record in the gym is 1:39, held by Dr H.

WOD

Fitness

Five rounds for time of:
10-15 pound Dumbbell squat clean thruster, 7 reps
10 Pullups (beginner or assisted okay)

Performance

Five rounds for time of:
35/20 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups

R/X

Five rounds for time of:
35/20 pound Dumbbell squat clean thruster, 7 reps (95/65lb bar subs this RX)
10 Pull-ups

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

Request A Complimentary Fitness Assessment Below:


*

*

*

*

*



*