crossfitvernon.ca

180512

admin — Fri, 18 May 2012 12:37:20 +0000

Deadlift 3×5

5 Rounds
15 Push Jerk
Run 400m

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Long Weekend Hours

admin — Thu, 17 May 2012 15:25:23 +0000

Friday: Open normal hours
Saturday: Open normal hours
Monday: Open Gym, 3:00PM – 5:00PM

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170512

admin — Thu, 17 May 2012 12:51:40 +0000

Press 3×5

Run 400m
10 Hand Stand Pushups
50 Squats
10 Hand Stand Pushups
50 Squats
10 Hand Stand Pushups
Run 400m

Fat Forecast: Disaster

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160512

admin — Wed, 16 May 2012 12:39:05 +0000

Squat 3×5

15-12-9-6
Wallball two-for-ones
Kb Swings
Abmat Situps

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150512

admin — Tue, 15 May 2012 12:38:06 +0000

Bench Press 3×5

Run 800m
Tabatta KB Snatch
Run 800m

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140512

admin — Mon, 14 May 2012 12:54:20 +0000

Weighted Pullup 3×5

Buy In 1000m Row
5 Rounds
5 Ring Dips
10 Kb Swings
15 Overhead Walking Lunges

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110512

admin — Fri, 11 May 2012 12:56:39 +0000

Push Press 3×3

AMRAP 20 min
400m Run
15 Front Squats
30 Situps

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100512

admin — Thu, 10 May 2012 12:45:11 +0000

Snatch 3 sets of 3 reps @80%

Build to a 1RM Drop Snatch

AMRAP 13 min
5 Burpee Box Jumps
7 Pullups
10 Push Press
13 KB Swings

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090512

admin — Wed, 09 May 2012 12:47:19 +0000

Bench Press 3×5 – Same weight

15-12-9-6
Dead Lift
Run 400m

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080512

admin — Tue, 08 May 2012 12:46:11 +0000

Front Squat 3×5

6 Rounds for time:
3 Power Cleans
6 Toes to Bar
18 Wallballs
Rest 60s

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