Thursday, January 19th, 2017


CrossFit Prince George – WOD

WOD

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Wednesday, January 18th, 2017


CrossFit Prince George – WOD

Strength

Snatch (5 x 1+3 @ 80% (1 Snatch + 3 OHS))

Rest 2 minutes between sets

Snatch Pull (3×3@105%)

Metcon (Time)

For Time:

50 T2B

50 Cal row

50 T2B


Tuesday, January 17th, 2017

CrossFit Prince George – WOD

WOD

Metcon (No Measure)

10 Min EMOM

12/10 calorie row

Rest 2 minutes

10 min EMOM

6 Power Cleans & Jerk 140/100

Rest 2 minutes

10 min EMOM

10 burpees over the bar

Monday, January 16th, 2017


CrossFit Prince George – WOD

Strength

Front Squat (4 X 10 @ 50% + 5lbs)

1 Set every 2:00

WOD

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

16 Push Press 75/55

32 Abmats


Saturday, January 14th, 2017


CrossFit Prince George – WOD

WOD

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

KB Snatch (70/53)

Box Jumps (30/24)

Accessory

Tabata (8rds)

20 sec. Hollow Hold

10 Sec. Superman Hold

Friday, January 13th, 2016


CrossFit Prince George – WOD

Friday the 13th (AMRAP – Rounds and Reps)

31 Min AMRAP

13 Thrusters 95/65

13 Burpee Box Jumps 24/20

13 SDLHP

13 Wallballs 20/14

13 Sh to OH

13 Pullups

13 OHS

13 T2B

13 H. Power Snatch

13 Med Ball Cleans 20/14

13 Deadlift

13 Push Ups

13 Squat Cleans

Thursday, January 12th, 2017


CrossFit Prince George – WOD

WOD

Metcon (Time)

27-21-15-9

Med ball situps

Strict press 95/65

Accessory

5 rounds

4 lengths Sled Push

Rest as needed

Wednesday, January 11th, 2017


CrossFit Prince George – WOD

Strength

Deadlift (15 minutes to a heavy set of 5)

WOD

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″

Tuesday, January 10th, 2017


CrossFit Prince George – WOD

Strength

Power Clean (Heavy Single)

Start with 40% of 1RM and add 10lbs (total) every min until failure.

WOD

1000m Row (Time)

Max Effort 1000m Row