Friday, April 20th, 2018

CrossFit Prince George – WOD

WOD

Metcon (4 Rounds for reps)

4 Sets of

3 Min AMRAP

10 Thrusters 95/65

10 bar over burpees (lateral)

Rest 2 minutes between sets.

EMOM

10 Minutes

1) Strict Pullups

2) Strict HSPU

Thursday, April 19th, 2018

CrossFit Prince George – WOD

Strength

Shoulder Press (Shoulder Press Pyramid )

Start with an empty bar. Increase weight each set by 5-10 pounds. Complete either 12 reps or lift to failure. Continue adding weight until unable to complete 1 rep.

Accessory

3 Rounds

12 DB Bent Over Rows

12 Tricep Pulldowns

Then

100 Band Pull Aparts

Wednesday, April 18th, 2018

CrossFit Prince George – WOD

WOD

Metcon (Time)

200m Run

400m Run

800m Run

1200m Run

800m Run

400m Run

200m Run

Rest 1 min b/w sets

Core

Durante Core (No Measure)

5 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec. Hollow Hold

– rest 1 min –

Tuesday, April 17th, 2018

CrossFit Prince George – WOD

WOD

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

30 Double Unders

15 Deadlift 155/105

5 HSPU

EMOM

10 Min

1) 3-6 Strict Chin Ups

2) 8-12 Pushups (Deficit, Ring, etc)

Monday, April 16th, 2018

CrossFit Prince George – WOD

Strength

Back Squat (5 x 5 @ 5-10 lbs heavier than last time)

Accessory

3 Rounds

12 Weighted Back Extensions

12 FR KB Walking Lunge

Then

100 Band Good Mornings

Saturday, April 14th, 2018

CrossFit Prince George – WOD

WOD

Metcon (AMRAP – Reps)

2 Rounds

3 Min Row

2 Min Pullup Progression

3 Min AD

2 Min HSPU Progression

3 Min Double Unders/Skipping

2 Min Muscle Up Progression

Friday, April 13th, 2018

CrossFit Prince George – WOD

WOD

Metcon (AMRAP – Reps)

3 Rounds 30/30

SDLHP 75/55

KB Swings 53/35

Push Press

DB Clean & Press 50/35

Thrusters

Wallballs 20/14

Core

Durante Core (No Measure)

5 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec. Hollow Hold

– rest 1 min –

Thursday, April 12th, 2018

CrossFit Prince George – WOD

WOD

Metcon (Time)

For Time

500m Row

50 OVS 75/55

500m Row

50 Burpees to Bar

*12 Min Cap*

EMOM

10 Minutes

3 – 6 Strict Pullups

3 – 6 Strict HSPU

Wednesday, April 11th, 2018

CrossFit Prince George – WOD

Strength

Shoulder Press

Start with an empty bar. Increase weight each set by 5-10 pounds. Complete either 12 reps or lift to failure. Continue adding weight until unable to complete 1 rep.

Accessory

3 Rounds

12 One Arm Bent Over DB Rows

12 Tricep Pull Downs w/ bands

Then:

100 Band Pull Aparts