Main – CrossFit Group WOD

Hi Everyone! Hope you all had a great weekend! We’ve got some good benchmarks, fun WODs and for those that signed up, the BFIT outing is out to Big White ski resort this weekend. Nice. See you at the gym!

Just a reminder of the parking situation at RPCF. Please refer to the picture below and ensure you park only in a green space. Starting tomorrow the property manager begins handing out $100 fines. If you are not certain grab a coach. Many many thanks for your cooperation.

Med Ball Warm-up (No Measure)

With a partner, 30 seconds each of:
1./Two hand shove through chest
2./ Twist to right and shove
3./ Twist to left and shove
4./ Seated twist to right and shove
5./ Seated twist to left and shove
6./ Ballistic sit-up
Coach call the times!

Squat Clean and Jerk

Spend a couple of minutes working on technique and find a weight you will find challenging whilst maintaining exact form for the EMOM.

EMOM 10 Minutes
2 Squat Clean & Jerk

02032014 – AMRAP Dirty 30 – 15 Minutes (Time)

Remember doing Dirty 30 in Foundations? It’s back! Group WOD potency. As many rounds possible in 15 minutes of:

30 Air Squats
30 KBs 50/35
30 Box Jump/Steps
30 Wallballs 20/14
30 Burpees