Friday, May 26th, 2017

CrossFit Prince George – WOD

Strength

Front Squat (5 x 5 @ 70-75%)

WOD

DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here

Thursday, May 25th, 2017

CrossFit Prince George – WOD

WOD

Metcon (Time)

1200m Run

12 Rounds

4 strict HSPU

8 C2B pullups

12 Squats

Wednesday, May 24th, 2017

CrossFit Prince George – WOD

Strength

Snatch (7 X 2 @ 65-75%)

One set every 90 sec.

Snatch Grip Deadlift (5 X 3)

Pause @ knees for 3 sec each rep.

Complex (5 Sets of (3 + 1))

3 Snatch Press + 1 Overhead Squat*
* 10 Second pause @ bottom of OHS*

Tuesday, May 23rd, 2017

CrossFit Prince George – WOD

Strength

Push Press (20 minutes to 4RM )

Heavy set of 4 while maintaining good technique. Shoot for 5 working sets.

WOD

Metcon (AMRAP – Reps)

10 Min AMRAP

2 Wallballs 20/14

2 KBS 70/53

2 Burpees

Each round increase by 2

Monday, May 22nd, 2017

CrossFit Prince George – WOD

WOD

Metcon (Time)

5 Rounds

15 OH Squats 95/65

400 m Run

2 min rest

Friday, May 19th, 2017

CrossFit Prince George – WOD

EMOM

30 Min EMOM

1: 3 Muscle Ups

2: 5-10 HSPU

3: 5-10 Pullups

4: 40 Double Unders

5: 1 Rope Climb

Core

Every 30 Sec for 5 Minutes:

10-15 Second L-Hang from bar

Thursday, May 18th, 2017

CrossFit Prince George – WOD

Strength

Back Squat (5 x 4 @ 75-80%)

WOD

Metcon (Time)

2 Rounds

40 Lunges

30 Abmats

20 Cal Row

10 Burpees

Wednesday, May 17th, 2017

CrossFit Prince George – WOD

WOD

Metcon (Time)

2017 Regionals Event #5

21-15-9

Muscle Ups

DB Overhead Squat 50/35

Rest 5 Minutes

Metcon (Time)

2017 Regionals Event #2

21-15-9

DB Snatch 50/35

Dips

Tuesday, May 16th, 2017

CrossFit Prince George – WOD

WOD

Metcon (Time)

1600m Run

5 Min Rest

1200m Run

5 Min Rest

800m Run

5 min Rest

400m Run

2 Min Rest

200m Run

2 Min Rest

100m Run

2 Min Rest

50 m Run