Main – CrossFit Group WOD

Big Congrats to Katrina, Bonnie, Mike Freydenlund and Michael Wright, Mark and Jonny for a good showing in Kamloops at Sweatfest. The team of Mike, Bonnie, Katrina and Jon placed 4th! 

Next competition on the calendar this month is Nutts Cup at CF Vancouver. August 16th. Always a big show. There are at least 2 teams (2 guys, 1 gal) from the gym competing.

Tabatas/Leg Raises/Glute Bridges/Pistol Progressions (No Measure)

Coach led Tabata

then 3 rounds of:

10 side leg raises per side
10 glute bridges
5 toe drags per side (pistol progression)

Max Effort Burpees

2 Minutes. As many burpees as possible.

Double-Unders (2 Minutes. As many DUs as possible)

This will be followed by a mobility Wall Test

Team The Champ (AMRAP – Rounds and Reps)

In teams of 2 with one partner working at a time. (switch after full round complete)

5 power snatches 95/65
10 Russian KB swings 53/35
15 double unders

Rx – 95/65 53/35
Perf Int – 75/55 45/25
Fitness – 45-75/25-45 Clean, 25/15
Rx+ – 115/95 70/45
Singles:DUS = 2:1