Friday October 3rd 2014

Main – CrossFit Group WOD

Coach Stacey had a baby boy on Thursday!!!! Everyone is doing fine.

Coach Colby has determined 2 different Blood Donor clinics for us to attend this month.

Oct. 6 – Port Coquitlam
Northside Church Grace Campus – 2606 Kingsway Avenue
1:00 PM – 8:00 PM

Oct. 8 – Coquitlam
Place Maillardville Community Centre – 1200 Cartier Avenue
1:00 PM – 8:00 PM

400m Run – Coach Led (No Measure)

Followed by Dynamic Stretch

MedBall Warmup – Part 2 (No Measure)

Coach Led – Medicine Ball WarmUp

Light Ball required (10/6)

2 Rounds:

10 X Russian Twist per side

10 X 180 to 90 degree (situp)

30 seconds X Pedestal Hold (extended pushup on ball)

10 X Squat – Arms extended in front

10 X Squat – Arms extended above

Hang Clean (1-1-1-1-1-1-1-1)

01062014 Squeeze Play (AMRAP – Rounds and Reps)

3 rounds of:

4 min AMRAP:

4 power cleans 135/95

8 pushups

12 box jumps/steps

rest 2 minutes between rounds


Thursday October 2nd 2014

Main – CrossFit Group WOD

Coach led 400M Run (No Measure)

Pedestal Warmup (No Measure)

Coach Led – Pedestal Warmup

2 Rounds

Prone Top of pushup X 60 Secs

Supine Top of pushup (Hands behind) X 30 secs

Side Pedestal X 30 secs
Today is a Trial Day! You will attempt a max effort at 3 different stations. Coach will organize and you do the rest.

Don’t forget the quick 5 minute AMRAP at the end to wrap things up.

500m Row (Time)

Max Effort 500m Row

Pull-ups (Max Effort unbroken)

Dips (Max Effort unbroken. Box progs, Bands allowed.)

10022014 AMRAP 5 Minutes (AMRAP – Rounds and Reps)

AMRAP 5 Minutes

15 BoxJump/Step 24/20

15 KB Swings 50/35, 45/25, 25-35/15-25

6 PushUps


Wednesday October 1st 2014

Main – CrossFit Group WOD

1./ “CrossFit Saves Lives” gets started today. Find a clinic here:

2./ Thanks for all the donations for Andrea and Viki! We’ll keep the boxes out until Christmas. 🙂

4./ BFIT Day Sunday October 19th! Boop!

Coach led 400M Run (No Measure)

Coach Led – Lunge Rountine (No Measure)

2 Rounds of:

5 X Forward Lunge

5 X Front Lunge with twist

5 X Side Lunge

5 X back and to the side

5 X Back Lunge

Bench Press (5-3-1 (Make it a 2 for newer lifters))

01082014 The Parker Complex (Time)

35 Parker Complex (power clean, back lunge left (in front rack), back lunge right, shoulder to overhead)

Every min on the min complete 2 burpees

RX: 115/75 lbs

RX+: 135/95 (min 1rm clean for rx+ is 225 lbs)

Scale: switch to dumbbells and/or scale to 25 reps