Monday, March 27th, 2017

CrossFit Prince George – WOD

WOD

Metcon (Time)

For Time:

40 Toes to Bar

20 Power Snatch 155/115

40 Toes to Bar

Accessory

10 X 50 ft Sled Push

1:1 Work to rest ratio or partner up with one or more athletes and trade off

Friday, March 24th 2017

CrossFit Prince George – WOD

WOD

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

20 Calorie Row

20 Burpees over the Rower

20 DB Snatch 50/35

Thursday, March 23rd, 2017

CrossFit Prince George – WOD

Strength

Push Press (8×4)

WOD

Metcon (Time)

4 Rounds

400m Run

40 Wallballs

Wednesday, March 22nd, 2017

CrossFit Prince George – WOD

WOD

Metcon (Time)

10 Rounds

10 Toes to Bar

10 Box Jumps (24/20)

10 Push Ups

Accessory

50 band good mornings

Monday, March 20th, 2017

CrossFit Prince George – WOD

WOD

Metcon (Time)

For Time:

10 Shoulder to Overhead (95/65)

50 Air Squats

20 STOH (95/65)

40 Air Squats

30 STOH (95/65)

30 Air Squats

40 STOH (95/65)

20 Air Squats

50 STOH (95/65)

10 Air Squats

Friday, March 17th, 2017

CrossFit Prince George – WOD

Strength

Push Press (7×5)

WOD

Metcon (Time)

3 Rounds

30 Cal Row

30 Power Snatch 75/55

Thursday, March 16th, 2017

CrossFit Prince George – WOD

WOD

Metcon (Time)

Buy In – 1000 m Row

Then:

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

Pull Ups

Hang Squat Clean (95/65)

Push Press (95/65)

Cash Out – 1000 m Row

Wednesday, March 15th, 2017

CrossFit Prince George – WOD

Strength

Push Press (6×6)

WOD

Metcon (Time)

For Time:

40 Wall Balls (20/14)

30 Burpees

20 Bar Muscle up

30 Burpees

40 Wall Balls (20/14)

Tuesday, March 14th, 2017

CrossFit Prince George – WOD

Strength

Deadlift (6×6)

WOD

Metcon (Time)

4 Rounds

500m Row

25 Overhead Squat 95/65

20 min Time Cap