Main – CrossFit Group WOD

Hey everyone, this a reminder that this Saturday’s 9am and Noon WODs will be dedicated for the WOD for Kids movement:

The WOD is as follows:

12 min AMRAP of

10 pushups
10 situps
10 wall balls (14/20)

then, at the 12 min mark complete a 50 Burpee cashout
Please wear jeans if possible.

This is a great cause and the money raised will be donated to BC Children’s Hospital Foundation. In 2013, our local Crossfit Gyms raised over $60000! Please spread the word and feel free to invite friends and family to come down and try the workout. This is a great community event and movement and something that we are all proud to be a part of.

Donations can be made at the link above and we will be collecting cash donations at the gym. WOD for Kids

Glutes, 1 Legged Deads, Kartwheels, and Handstands (No Measure)

3 Rounds of:
10x glute bridge –
10x One leg step up (keep leg on box, 10/side) –
10x One leg deadlift with KB –
10x Kartwheel –
One Handstand hold 30sec

Shoulder Press (8-8-8)

Bulgarian Split Squat (8-8-8)

Barbell in back squat position

Weighted Lunge (8-8-8)

10 Back Lunges (Barbell in Front Rack)

Front Squat (8-8-8)

500m Row (Time)

Max Effort 500m Row