crossfitvernon.ca

080212

admin — Wed, 08 Feb 2012 13:34:53 +0000

Snatch 3 sets of 2 reps up to 85%

5 Sets
10 KB Swings
15 Burpees
20 Pullups
Rest 2 min
*Record each set individually

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The CrossFit Games Open

admin — Wed, 08 Feb 2012 03:48:44 +0000

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070212

admin — Tue, 07 Feb 2012 14:48:49 +0000

Press 10×3

3 Rounds
20 Wallball
15 Pushups
10 Strict Chin ups

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060212

admin — Mon, 06 Feb 2012 14:14:50 +0000

Squat for a heavy single

50 Overhead walking lunge
10 Toes to bar
40 Overhead walking lunge
10 Toes to bar
30 Overhead walking lunge
10 Toes to bar
20 Overhead walking lunge
10 Toes to bar
10 Overhead walking lunge
10 Toes to bar

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030212

admin — Fri, 03 Feb 2012 13:27:31 +0000

Reminder we are only open from 6:00AM – 8:00AM Today.

Deadlift to heavy 3

5 Rounds for time
10 Deadlift
20 KB Swing
30 Situps

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020212

admin — Thu, 02 Feb 2012 13:45:22 +0000

Front Squat 3×5

5 Rounds
5 Push Jerk
10 Burpees
100′ shuttle run

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010212

admin — Wed, 01 Feb 2012 13:37:25 +0000

Overhead Squat for 1RM

2 min clean and jerk
1 min rest
2 min burpee pull up
1 min rest
X3 rds

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310112

admin — Tue, 31 Jan 2012 16:52:00 +0000

Snatch 3 sets of 2 reps

Every 2 minutes for 20 minutes perform
5 KB snatch R. arm
5 KB snatch L. arm
10 Goblet Squats
5 Strict Pullups
5 Ring Pushups

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300112

admin — Mon, 30 Jan 2012 13:59:38 +0000

Squat 3×5

For time:
100′ Overhead Walking lunge
50 Pushups
50 Double unders
25 Knees to elbows
5 Rope climb
50 KB Swings
25 Overhead squats
25 L-pull-ups
50 Sit-ups

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270112

admin — Fri, 27 Jan 2012 13:36:45 +0000

Good Mornings 3×5

1-10 Front Squats
10-1 Strict Pullups

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