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Warm-up Glute stretch to cossack, Hip Flexor stretch, Goblet swing x10, Goblet squat x10, Glute stretch to cossack Strength A1.Squat 5×8, A2.Weighted strict pull-ups 5×8 WOD For time: 1000m Row, 50 KB Swings, 40 Push-ups, 30 Wallball, 20 Toes to bar, 10 Muscle-ups

Warm-up Knee grab + Lunge step + elbow to floor + twist back – length of gym, Thoracic bridge x4/side, 7-way shoulder Strength A.3 Power Clean + 3 Push Jerk Every 90s x10 B.2 Strict Press, 4 Push Press, 6 Push Jerk x5 sets Rest as needed between Bonus C.Batwings

Warm-up A.Heavy farmers carry x60s, rest as needed x3 B.Glute stretch to Cossack squat down and back 7-way shoulder WOD 4 rounds: 5 Clean and jerks, 10 Heavy wallball, 6 Shuttle runs, rest 4 min

Warm-up Light death match x10 steps, 30s Handstand hold x3 rounds 7-way shoulder Strength Deadlift heavy 3 *On a 90s timer starting at ~50% of 1RM – Guys add 20lbs/round girls add 10lbs/round WOD AMRAP in 3 min: 20 Overhead walking lunges, 30 Double-unders, REST 1 min AMRAP in 3

Warm-up AMRAP in 3 min: 1 Burpee/1 Slam-ball +1 every round WOD A.Power snatch, hang snatch (above knee), hang snatch (below knee), full snatch B.Emom x10 power clean + power jerk x2 C.Alternating tabatta: Strict pull-ups/Kipping ring dips

Warm-up 45s@ each 90/90 series, Lunge-step/Knee-hug, Up dog/Down dog, Pigeon to cossack, Side laying internal rotation stretch 7-way shoulder Strength Bench press 3@75%, 3@80%, 3@85% WOD 2 rounds: 1000m row, 5 Front squats, 10 Ring dips, 15 Chest to bar

Warm-up 45s @ each: Waiters walk, Hip flexor stretch, Goblet squats, Plank, Goblet swings, Push-up changes, Goblet swings, One arm rows, Spiderman push-ups, KB good mornings, 1/2 Getups, Hip flexor stretch Strength 10 min practice muscle up on low rings, handstands WOD Death by thrusters

We are sad to announce that Coach Jen will be leaving us soon. Jen has been with us for a year and a half now and we have all grown to love her. Unfortunately, paths diverge and Jen has chosen to move on and pursue CrossFit elsewhere. We at CrossFit

Warm-up Hip and shoulder circuit: Alternating step-ups x10, Alternating pigeon x10, Cossack squat x10, Strength Back squat 3@75%, 3@80%, AMRAP@85% WOD 15-12-9 Row for cals, Hang squat clean, Burpees, Toes to bar

Hey CrossFit Vernon! It’s been a looooong time since I wrote a blog post but this has been floating around between a few of the ladies and I thought it was a good chance to share it with everyone. You can apply this progression to anything body weight. Pull-ups, handstand