Main – CrossFit Group WOD

Return of the 800M Max Effort Run! Week 3 of 6.

1./ Wodify continues to make leaps and bounds in delivering improvements to the way you track workouts, keep track of goals, tracking how the coaches program, and many more features to come in 2015. I’m afraid to say, they are blowing Zen Planner away. So we’re migrating all of our administrative operations over to Wodify. If you have not already received an email from us requesting you to enter your payment info in your Wodify profile, expect one. Or beat us to the punch and do it right now šŸ™‚ By the way, we also accept pre-authorized payments from your bank account. We’ll do your next 20 burpees if you would consider switching to this method of payment. We just need a void cheque to set it up.

2./ Christmas Party December 20th at The Gillnetter $21. You can now use your Wodify App on your mobile device (Go to Point of Sale) and select Christmas Dinner 2014 or use this link:

3./ Vancouver Circus School December 6th (most likely at 4pm) Aerial Silks, Trampoline, Swinging Trapeze, Juggling Props, possibly a Chinese pole. Tix available soon.

Warmup for 800M (No Measure)

500m Light row or run

followed by coach-led running specific warm-up

Butt-kickers, High knees,

3 x 10 seconds arm sprinting – just the arm movement of a sprint – no running

800m Run (Time)

Max Effort 800m Run

Dirty Dirty 30 (Time)

For Time:

30 Box jumps, 24/20

30 Jumping pull-ups

30 Kettlebell swings, 1.5/1 pood

30 steps Walking Lunge

30 Knees to elbows

30 Push press, 45/35#

30 Back extensions (supermans)

30 Wall ball shots, 20/14#

30 Burpees

30 Double unders