Main – CrossFit Group WOD

Looking for something to do this Saturday? RPCF is sending 3 teams to compete at the Nutts Cup at CrossFit Vancouver. Action gets underway at around 9AM and runs until late afternoon. The teams we have competing are:

The Snatch Addicts
Bonnie MacMillan
Jared Townsend
Jordan Haddad (Good Luck Buddy)

Swole Patrol
Mike Freydenlund
Kate Filipovic
Fernando Villasenor

Babes From The Burbs
Katrina Smith
Jon Kempton
Coach Tom


Great to see the names filling in for our RPCFO roster. We’ll keep accepting names until next week when the coaches will sit down and start setting up teams. In the meantime keep signing up!

CF Warm Up (No Measure)

Top to Bottom Stretch then, 10-15 Reps:
Air Squats
Shoulder Press
Over Head Squats
Back Extensions

The Ring Routine (No Measure)

3 sets of each movement, finish all sets of each movement before moving on.

Top position (externally rotated) – 5 to 10 seconds
Ring dips – 3 to 5 reps
Reverse row sit back – 3 reps
L-sit – 5 to 10 seconds
Neutral grip pull-up – 3 slow reps

If you can not hold the top position on the rings, (Rings externally rotated, shoulders away from ears) please sub to:

1 set

front plank – 90 seconds
side plank – 30 seconds per side

3 sets

Push ups – 3 to 5 reps (slow)
Ring row (3 second pause at top of each pull) – 3 to 5 reps
Straight leg raises (performed on ground) – 6 (slow)

Psycho Killer (Time)

The objective is to pretend that you are being chased – really try and put this into your head.
100m sprint
rest 1 min
200m sprint
rest 2 min
400m sprint
rest 3 min
rest 4 min

Coach led – 5 min stretch and cool down
Partner Hamstring stretch
Couch stretch
Banded hip stretch