Tuesday, February 21st, 2017


CrossFit Prince George – WOD

WOD

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Core

“Durante Core”

5 Rds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 Sec. Hollow Hold

-Rest 1 Min-

Monday, February 20th, 2017


CrossFit Prince George – WOD

Strength

Snatch (10 x 1 @ 80-85%)

1 REP EVERY 1:15

Snatch Pull (3×3 @ 80%)

Panda Pulls

WOD

Metcon (Time)

21-18-15-12-9-6

Strict HSPU

Toes to Bar

Friday, February 17th, 2017


Announcements

2017 CrossFit Open Prep Class Thursday’s 8pm until Feb 23rd. 2017 CrossFit Prince George Throwdown is February 18th.
Ask your coach how to sign up.

CrossFit Prince George – WOD

WOD

Metcon (Time)

5 Rounds

30 Wall Balls (20/14)

– Rest as needed b/t sets –

Sets don’t count if not Unbroken! no resting with the Wall Ball, motion must be continuous.

Core

6 Rds

10 Good Mornings

10 Barbell Situps

Thursday, February 16th, 2017


Announcements

2017 CrossFit Open Prep Class Thursday’s 8pm until Feb 23rd. 2017 CrossFit Prince George Throwdown is February 18th.
Ask your coach how to sign up.

CrossFit Prince George – WOD

Strength

Front Squat (6×6 @ 70% + 10lbs )

WOD

Metcon (Time)

100 Power Cleans 135/95

* Every minute, perform 5 bar facing burpees.

Wednesday, February 15th, 2017


Announcements

2017 CrossFit Open Prep Class Thursday’s 8pm until Feb 23rd. 2017 CrossFit Prince George Throwdown is February 18th.
Ask your coach how to sign up.

CrossFit Prince George – WOD

Strength

Thruster (Work up to a 5RM)

Core

100 Floor Wiper to Barbell Sit-ups

Tuesday, February 14th, 2017


Announcements

2017 CrossFit Open Prep Class Thursday’s 8pm until Feb 23rd. 2017 CrossFit Prince George Throwdown is February 18th.
Ask your coach how to sign up.

CrossFit Prince George – WOD

WOD

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Monday, February 13th, 2017


Announcements

2017 CrossFit Open Prep Class Thursday’s 8pm until Feb 23rd. 2017 CrossFit Prince George Throwdown is February 18th.
Ask your coach how to sign up.

CrossFit Prince George – WOD

WOD

Metcon (Time)

10 Rounds

40 Double Unders

15 Burpees

7 Deadlifts (315/225

Core

” Durante Core ”

5 rds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec. Hollow Hold

– Rest 1 min –

Friday, February 10th, 2017


Announcements

2017 CrossFit Open Prep Class Thursday’s 8pm until Feb 23rd. 2017 CrossFit Prince George Throwdown is February 18th.
Ask your coach how to sign up.

CrossFit Prince George – WOD

WOD

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

7 Power Cleans 185/135

7 PHSPU
Rest 3 Minutes

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

7 Shoulder to Overhead 185/135

7 Bar Muscle Ups

Thursday, February 9th, 2017


Announcements

2017 CrossFit Open Prep Class Thursday’s 8pm until Feb 23rd. 2017 CrossFit Prince George Throwdown is February 18th.
Ask your coach how to sign up.

CrossFit Prince George – WOD

WOD

Metcon (Time)

5 Rounds

10 Front Squats (155/115)

15 Pull ups

2 Wall Walks

25 Sit Ups

Wednesday, February 8th, 2017


Announcements

2017 CrossFit Open Prep Class Thursday’s 8pm until Feb 23rd. 2017 CrossFit Prince George Throwdown is February 18th.
Ask your coach how to sign up.

CrossFit Prince George – WOD

WOD

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders