Main – CrossFit Group WOD

A big Congrats to Casey Inglis, who put it on the line this past weekend at the CrossFit Games. Casey competed against the best in Canada West and we’re proud to have him represent RPCF!

Great to see so many RPCF members amongst the volunteers! We were everywhere: security, medical, signage, athlete handling, equipment set-up and free-food eating.

And awesome to see so many in the stands. We’ll start ramping up again for next year. Getting ready for the Opens is a a big commitment. A great place to start is at our Saturday morning WOD League. You don’t need to be able to do all the movements to participate. Give it a try and see if you want to bring your training to the next level. Stay tuned WOD League, we’ll be having a discussion in the future on where we want to steer our training.

800m Getting to know you (No Measure)

800m Team Jog
groups of two or three jog together and find out what each person in the groups worst
job was and what they got payed for it.

Coaches during mobility ask people to share what they found out about the other
people in their group

Bent Over Row (5-5-5-5-5)

Ensure quality form.

In between sets, perform 5 Glute Ham Raises

05122014 (3 Rounds for reps)

Station#1 3 minutes of clean and jerks, 135/95 lb.
Rest 3 Minutes
Station#2 3 minutes of rowing (calories)
Rest 3 Minutes
Station#3 3 minutes of burpees

Coaches: Start a new heat every 3 minutes. Everyone must start on C&Js

Score Reps per Station