Friday, July 21st, 2017

CrossFit Prince George – WOD

WOD

Metcon (Time)

3 Rounds

15 Power Snatch 75/55

500m Row

15KB Deadlift 70/53

400m Run

Rest 3 minutes b/w rounds

Core

Durante Core (No Measure)

5 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec. Hollow Hold

– rest 1 min –

Thursday, July 20th, 2017

CrossFit Prince George – WOD

Strength

Overhead Squat (Work up to a tough set of 6 reps)

Tempo Overhead Squats: 44X0*

*4 second descent, 4 second pause at the bottom, fast up.

Increase weight each set.

EMOM

15 Min EMOM

1) 6-9 Pullups

2) 6-9 Dips

3) 6×50 ft Shuttle Sprint

Wednesday, July 19th, 2017

CrossFit Prince George – WOD

WOD

Metcon (Time)

5 Rounds

10 Squat Cleans 155/105

10 HSPU

Core

4 Rounds

1 Min Pointer Dogs

1 Min Deadbugs

1 Min Rest

Tuesday, July 18th, 2017

CrossFit Prince George – WOD

Skill

Split Jerk

5 min emom

3 Behind the Neck split jerk (pvc or empty bar)

*focus on footwork and pushing under the bar*

Split Jerk

5 min Emom

3 split jerk @ 40-50%

*focus on dip and drive, hitting full extension of the hips before pushing under the bar*

Strength

Split Jerk (6 x 3 @ 65-75%)

90 – 120 seconds rest between sets

WOD

Metcon (Time)

30 KB Swings 53/35

20 Triple Unders*

400m Run

Rest 1 minute

20 KB Swings

10 Triple Unders

200m Sprint

*In the first round, perform a maximum of 2 minutes attempting triple unders, in the second round, 1 minute. If you dont have double unders yet, then spend the same time attempting double unders.

Monday, July 17th, 2017

CrossFit Prince George – WOD

WOD

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

Saturday, July 15th, 2017

CrossFit Prince George – WOD

WOD

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

7 OHS 95/65

7 Box Jump Overs 24/20
Rest 3 Minutes

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

2,2,4,4,6,6,8,8 etc

KB Swings 70/53

Goblet Squats
Rest 3 Minutes

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

20 Cal Row

15 Burpees

Friday, July 14th, 2017

CrossFit Prince George – WOD

WOD

Metcon (Time)

100 Double Unders

20 T2B

80 Double Unders

15 T2B

60 Double Unders

10 T2B

40 Double Unders

5 T2B

EMOM

10 Minutes

1: 6-10 Strict Pullups

2: 6-10 Strict HSPU

Red Cross Donations for Fire Evacuees

In addition to opening up drop-in classes to fire evacuees, CFPG will be collecting donations for the Red Cross, leading up to a special firefighter Hero WOD on Monday.

Members can donate cash or pay via interac – there is an envelope at the gym for donations.

Although cash donations are best, we will also take donations of new pillows and new single/twin bedsheets for the cots at the UNBC/CNC/PGSS.

Let’s see if we can reach $500 in donations by Monday!!

Firefighter Hero WOD: “Hotshots 19”
Six rounds for time of:
30 Air Squats
135/95 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. The Yarnell Hill Fire, ignited by lightning on June 28, 2013, overran and killed 19 City of Prescott firefighters, members of the Granite Mountain Hotshots, resulting in the deadliest wildfire ever in Arizona.firefighters

Thursday, July 13th, 2017

CrossFit Prince George – WOD

Strength

Hang Snatch (7 x 3 @ 65-70%)

Halting Snatch Deadlift (5 x 3 @ 105%)

3 second pause @ knee

Accessory

3 rounds, superset

10-12 Lat Pulldowns 30X0

10-12 Blackburns (A Position) 30X0

Wednesday, July 12th, 2017

CrossFit Prince George – WOD

Strength

Deadlift (5 x 10 @ 50%)

Hookgrip!!

WOD

Metcon (Time)

21-15-9-15-21

Row For Calories

Burpees over the rower