CrossFit Lite 24/02/15

Week 9 Strict Pull up Progressions!
Foam roll/lacrosse ball roll
Mobility in a circle:
downward dog to stretch calves
modified pigeon
squat mobility
EMOM x 8:
back squat x3
WOD: Dirty 30!
4 rounds: (20 minutes)
30 seconds on, 30 seconds off:
wall balls
slam balls
situps with a medicine ball
The 2015 CrossFit Open starts this Friday at our gym. You will have a chance to do this workout at 10 am or 6:30 pm on Fridays for the next five weeks OR Monday at 10 am. Please register under CrossFit Vernon at:


December 1, 2022

6 sets, every 2:00: 4 deadlift @21X1 *not touch and go, start @7-8/10, add 0-10lbs per set 2 warm-up + 3 sets, heavy across: 12

November 30, 2022

EMOM x6: 2 tall clean to low squat 2 tall split jerks + 6-minutes to build to a heavy set for the day: Clean deadlift

November 29, 2022

Skill: Ring muscle-ups + Every 2 minutes x 10:00 minutes: 1-5 ring muscle-ups or progression 30 skips or double-unders Easy calories AMRAP in 12 minutes:


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