Monday, September 25th, 2017

CrossFit Prince George – WOD

WOD

Metcon (AMRAP – Rounds)

30 Min AMRAP

400m Run

L Arm KB R. Swing 53/35

200m L Arm Farmer Carry

400m Run

R Arm KB R. Swing

200m R Arm Farmer Carry

Goal is 3+ Rounds

Saturday, September 23rd, 2017

CrossFit Prince George – WOD

WOD

Metcon (Time)

12-9-6-3

Strict Pullups

Strict Dips
Rest 10 Minutes

Metcon (Time)

Double Kettlebell Grace

30 Dbl KB Clean & Jerks 53/35

Core

3 Rounds

20 Floor Wipers

20 Barbell Situps

Friday, September 22nd, 2017

CrossFit Prince George – WOD

EMOM

21 Minutes

1: 30 Sec Ring Muscle Ups

2: 50 Double Unders

3: 30-45 sec HS Hold/Walk

Core

Durante Core (No Measure)

5 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec. Hollow Hold

– rest 1 min –

Thursday, September 21st, 2017

CrossFit Prince George – WOD

Strength

Overhead Squat (Work to a 1RM)

Tempo 44X0

EMOM

15 Minutes

1: 50ft Sled Push

2: 45 Sec Farmer Hold 70/53

3: 1 Min Walking Lunges

Wednesday, September 20th, 2017

CrossFit Prince George – WOD

WOD

Metcon (AMRAP – Reps)

3 Sets of:

3 Min Work/3 Min Rest

12 Clean & Jerk 115/75

12 Lateral Bar Over Burpees

Score = Total reps over 3 sets
Rest 6 Minutes

Metcon (AMRAP – Reps)

3 Sets of:

3 Min Work/3 Min Rest

50 Double Unders

50 ft Bear Crawl

50ft Reverse Bear Crawl

Score = Total Reps over 3 sets

Every 25 ft bear crawl = 1 rep

Tuesday, September 19th, 2017

CrossFit Prince George – WOD

WOD

Metcon (Time)

1600m Run

500m Row*

1200m Run

500m Row*

800m Run

500m Row*

400m Run

Score = Total run time

*Row = Recovery

Monday, September 18th, 2017

CrossFit Prince George – WOD

Strength

Split Jerk (Work to a Heavy Single )

Warm up with:

BHN Jerk 5 x 3 @ Empty Bar

Split Jerk 5 x 3 @ 50-60%

WOD

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here

Saturday, September 16th, 2017

CrossFit Prince George – WOD

Strength

Snatch (10 Min EMOM, 1 Every 30 Sec @ 60%)

Snatch Pull (High Pulls, 5×3 @ 75%)

Accessory

Friday, September 15th, 2017

CrossFit Prince George – WOD

Strength

Front Squat (Work up to a set of 8, Tempo = 30X0)

WOD

Metcon (Time)

3 Rounds

25 Cal Row

25 Box Jump Overs 20/16

Thursday, September 14th, 2017

CrossFit Prince George – WOD

WOD

Metcon (Time)

5 Rounds

16 KB Snatch 53/35

16 Burpees

EMOM

10 Min

6-9 T2B

6-9 Ring Dips