Posted February 10, 2012 by Ryan Savard in WOD

for time:

70 walking lunges

60 push press (75/45)

50 sumo deadlift high pull (75/45)

40 ball slams (20/15)

30 pull ups

20 HR pushups

10 burpees

Posted February 9, 2012 by Ryan Savard in WOD

3 rounds for time:

– 400m Run
– 10 Back Squats (bodyweight)
– 30 Double Unders

*Take off floor and jerk to back if able. If not, take off rack.

then…

Afterparty: The Ab-Wheel

Posted February 8, 2012 by Ryan Savard in WOD

Deadlift 1RM

then…

Complete as many rounds as possible in 12 minutes of:

– 5 deadifts (M:225#/W:155#)

– 7 bar facing burpees

– 9 toes-2-bar

– 100m run

It’s More Than Fitness

Posted February 8, 2012 by Ryan Savard in Blog

via YouTube

The Magic Hormone

Posted February 7, 2012 by Ryan Savard in WOD

A. hang power clean from knee cap – 5,5,3,3,3,2; rest 4 min

B1. KBS tough x 20;

B 2. Box jump x 20; rest 2 min x 3

(work on quick transition with box jumps, may need to go down in height)

C. Pick between the airdyne bike or the C2 rower and go 20 seconds all out x3; rest as needed

2012 CrossFit Games Open

Posted February 6, 2012 by Ryan Savard in Blog

The CrossFit Games is the ultimate measure of the world’s fittest man and woman. The Games take place once a year and begin with the CrossFit Games Open. The Open is something that everyone can compete in. This year’s Open begins on February 22nd and consist of a series of 5 workouts. If you are interested in taking part in the fun then please make a profile on the games website found here. We will be teaming up with CF White Rock and doing the Open WODs at their gym on Saturdays. Please sign up or let me know if you have any questions. All WODs will need to be performed as rx’d**.