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CrossFit Lite 18/09/15

Warmup: 800 m run Lift: 5 rounds: 5 kb deadlifts alternating with: 30 second plank Partner WOD: 12 minute AMRAP: Alternating rounds: 5 deadlifts 1 sled pull 100 m (to the left in the parking lot – down until the cement changes – you’ll be able to tell)

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Upcoming additions to our schedule at CrossFit Vernon.

We are delighted to announce we will be offering three additions to our schedule. The first two changes will occur the week following our Grand Opening. That is, the week of October 5th! 1.) Olympic Weightlifting on Tuesday evenings at 6:30 pm. (Beginning Tuesday, October 6th.) Our Oly class is

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CrossFit Lite 16/09/15

Warmup: Foam roll lats and upper back Mobility Technique: 15 minutes: pull-up practice WOD: 30 wallballs 200 m run 20 kb swings 200 m run 10 pullups 200 m run

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CrossFit Lite 15/09/15

Warmup: Hip flexor stretch x 1 minute / side Glute stretch against wall x 2 minute/side Bretzel x 2/side Bear crawl Inchworms without pushup Knee up, lunge Birdfeeders Lift: 5 rounds: Front Squat x 5 Alternating with: Lat stretch 30 seconds/side WOD: 21 dumbbell thrusters 21 overhead walking lunges with

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CrossFit Lite 14/09/15

Warmup: Burgener Warmup Dynamic Mobility Lift Technique: Clean and Jerk WOD: 15 minute AMRAP: 5 Clean and Jerk 5 Pull-ups/ Ring Rows 10 Push-ups 15 Squats

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110915

A1. Bent over row 3×5 +5lbs from Sept. 1 A2. Goblet squat x6 AMRAP in 6 minutes: 12 Calories, 6 Burpees over rower, 24 Double-unders Rest 3 minutes AMRAP in 6 minutes: 12 Wallball, 6 Pull-ups, 24 Double-unders

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CrossFit Lite 11/08/15

Warmup: Partner chest passes band pull aparts in between Lift: 4 rounds: 6 – 1 ½ bench press 12 tricep bench dips 25 power balls (half squat and throw the ball up to the wall ball line) Partner WOD: (Alternating rounds) 7 minute AMRAP: 10 overhead walking lunges 10 calories

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100915

A1. Back squat 3×5 +5-10lbs from August 31 A2. Scorpion x3/side For time: 20 Back squats @ body weight, 400m run, 30 Burpees

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CrossFit Lite 09/08/15

Warmup: Running drills Hinge pattern Lift: 4 rounds: 6 deadlifts 12 RDL 25 banded good mornings WOD: 2 rounds: 400 m row rest 2 minutes 400 m run rest 2 minutes

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090915

A1. Bench press 3×5 across +1-5lbs from August 28 A2. 1/2 Get-up x2/side For time: 200m Run, 15 Clean and jerks, 400m run, 30 Pull-ups, 400m run, 15 Snatches, 200m run Use the same bar and same weight for both, clean and jerks and snatches.

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