07/28/2016

Buy In: 8min:1 min cardio warm up, 5 banded squats, 5 inchworm+pushups, 5/side jack sparrow.

Skill: Wendler Make up. OR Snatch Pulls: 5 sets of 5 Snatch Pulls from the blocks, working up in weight.

WOD: Thruster Ladder: EMOM, add 10# and reduce reps by 1.  Scale: use less weight, add every other minute.

0: 10 reps @ 35/65

1: 9 reps @ 45/75

2: 8 reps @ 55/85

3: 7 reps @ 65/95

4: 6 reps @ 75/105

5: 5 reps @ 85/115

6: 4 reps @ 95/125

7: 3 reps @ 105/135

8: 2 reps @ 115/145

9: 1 rep @ 125/155

10: 1 rep @ 135/165

etc.

*find a partner you can share a bar with!

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07/27/2016

Buy In: 2min/side glute/hammy roll out (roller/ball). THEN 3 x: 15 squat leg pattern, 10 straight leg raises, 10 primal pulls.

Skill: Wendler DL week 1

Accessory: 5/side single leg DL, 5 banded DL.

WOD:

3 sets:

45 sec AMRAP Row for Cal

45 sec rest

45 sec AMRAP KBS

45 sec rest

45 sec AMRAP cluster TTB (5.5.5)

45 sec rest

45 sec AMRAP alt russian step ups

45 sec rest

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3,2,1 Go Results

Here are all the event scores and placings for each category from the weekend. We hope everyone enjoyed themselves as much as we did! Great effort put it from each and everyone of you.

Results #2

Results #1

 

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07/26/2016

Buy In: 2min thoracic mobility (roller/lax ball) THEN: 3x 5 banded W’s, 5/side banded draw-sword, 3 wall walk ups, 5 cat/cow.

Skill:

A. Wendler week 1 Shoulder Press

Accessory: 6-8 tough ring rows @41X1

WOD: 16 min AMRAP:

40 DU

20 Wall Balls

10 Burpees

5 Strict Pull ups

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07/25/2016

Buy In: Banded hip distraction (instead of squat hold) THEN: 3x 5/side fire hydrant, 5 lateral banded squat steps, 10 squat jumps.

Skill: Wendler Back Squats Week 1 (+10# from last month)

Accessory: 3-5 roll back pistols + mobility.

WOD: 4 sets:

8 Hang Power Cleans (115/75)

8 Pushups

400m Run

Rest 2 min

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07/23/2016

3-2-1 GO In-House competition!!!

Come on down and cheer on your fellow athletes as they tackle our 4th annual in-house competition :)

Event: 8-1pm ish

BBQ / Social to follow!

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07/22/2016

Buy In: 2min/side pec roll out. THEN 4 x: 5 clap pushups, 5 tough ring rows, 30 sec KB arm bar.

Skill: A. Wendler SP or Bench Week 4.

Accessory: banded W’s.

B. 10min EMOM:

1st: 4-6 strict pull ups

2nd: 3-5 strict HSPU.

WOD:

5 rounds

200m run

1 length bear crawl

5 burpee broad jumps

10 air squats

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3, 2, 1, Go!

The suspense is finally over! CrossFit Nanaimo is proud to be putting on another great event for ALL of you to be a part of. We know the CrossFit Games are on but you can replay them, come on out and cheer the athletes on!

3,2,1 Go !

 

 

 

 

 

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07/21/2016

Buy In:3x: 30sec thoracic mobility, 10 primal pulls, 10 straight leg raises

Skill: BS OR Make up (if all Wendler up to date). OR OHS 10min EMOM: 2 reps @41X1 @ 65-70%.

WOD: 10 sets:

45 sec Row

-15sec transition-

30 sec Plank

1 min rest

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3-2-1 GO Heat Schedule for July 23

3-2-1 Go Heat Schedule

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