Tuesday, November 21st, 2017

CrossFit Prince George – WOD

Strength

Clean and Jerk (10 sets of: 3 Position Clean + 1 Jerk)

High hang + low hang + floor

EMOM

10 minutes

1) 3 x Pause Front Squat (3 sec)

2) 3 x 1&1/4 Front Squats

Accessory

40 Box Jumps (As high as possible)

Or

40 Weighted Step Ups

Monday, November 20th, 2017

CrossFit Prince George – WOD

Strength

Back Squat (7 x 3)

Increase weight each set

WOD

Metcon (Time)

21-15-9

L Arm KB Snatch 53/35*

R Arm KB Snatch 53/35*

Row for Cal

*From a swing starting position, not from the floor.

Saturday, November 18th, 2017

CrossFit Prince George – WOD

WOD

Metcon (Time)

6 Rounds

250m row

20 DB Snatch (alt) 55/35

10 Goblet Squats 53/35

15 v-ups

Friday, November 17th, 2017

CrossFit Prince George – WOD

EMOM

10 Minutes

1: 30-45 Sec HS Hold

2: 30-45 Sec Pistols/Step Ups

WOD

Metcon (Time)

15 toes-to-bars

50 double-unders

15 squat cleans, 135 / 83 lb.

15 toes-to-bars

50 double-unders

13 squat cleans, 145 / 93 lb.

15 T2B

50 DUs

11 squat cleans, 155 / 103 lb.

15 T2B

50 DUs

9 squat cleans, 165 / 113 lb.

15 T2B

50 DUs

7 squat cleans, 175 / 123 lb.

20 Min Cap

Thursday, November 16th, 2017

CrossFit Prince George – WOD

EMOM

30 minutes

1st min 3-4 BMU

2nd Min 4-5 strict HSPUs (at deficit if needed)

3rd min 10 deck squats

EMOM

10 Min

1) 5-10 Ring Rows

2) 5-10 Push-ups

Wednesday, November 15th, 2017

CrossFit Prince George – WOD

Strength

Deadlift (4 x 6 @ 80%)

WOD

Metcon (Time)

4 rounds

500 m row

15 box jumps 24/20

20 DB farmer carry lunges 50/35

rest 2 min

Tuesday, November 14th, 2017

CrossFit Prince George – WOD

EMOM

10 Minutes

1: 1 Set of Unbroken Strict Pullups

2: 1 Set of Unbroken Strict Dips

WOD

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

15 Burpees

30 Cal Row

Monday, November 13th, 2017

CrossFit Prince George – WOD

WOD

Metcon (Time)

Option 1:

8 sets of 500m Row

Rest as needed between sets

Metcon (AMRAP – Reps)

Option 2:

20 min AMRAP

2000m Row

100 Burpees

ME Double Unders

Score = # of double unders performed in remaining time.

Saturday, November 11th, 2017

Announcements

Long Weekend Hours
Saturday
10:30am – Yoga
12:00pm – WOD

Sunday
Closed

Monday:
12:00pm – WOD
4:00pm – WOD
5:00pm – WOD

CrossFit Prince George – WOD

WOD

Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30″

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here

Friday, November 10th, 2017

CrossFit Prince George – WOD

EMOM

15 Min

1 Snatch @ 70-75%

*slow pull from floor 0030

WOD

Metcon (Time)

500-meter row

100-meter farmers carry, 70/55 DB

1000-meter row

100-meter farmers carry, 70/55 DB

500-meter row