Mobility
Dynamic
WOD
25 Med Ball Cleans
20 Wall Ball
15 DB Over Head Squats
10 Toes to Bar
5 Chest toBar PullUps – use a band if needed but touch your chest to the bar or don’t count the rep.
10 toes to bar
15 DB over head squats
20 Wall Ball
25 Med Ball Cleans
Cash Out
Coaches Choice
Posted in Uncategorized
Mobility
Dynamic
WOD
15 min AMRAP
5 DB shoulder Press
10 DB Front Squat
15 DB Step Up
Cash Out
Coaches Choice
Posted in Uncategorized
It’s Official Folks!
Crossfit Vancouver Island be be owned by Deanna Whiteley as of Janurary 1, 2013. No worries though. We will be staying at our current location and the classes and coaches will remain the same. The Bonus? Being able to workout at either or both gyms!
Mobility
Dynamic
WOD
10 x 100m
Every minuter on the minute.
then
10 min AMRAP
7 Med Ball Cleans
40 Double Unders
Cash Out
Coaches Choice
Posted in Uncategorized
It’s Official Folks!
Crossfit Vancouver Island be be owned by Deanna Whiteley as of Janurary 1, 2013. No worries though. We will be staying at our current location and the classes and coaches will remain the same. The Bonus? Being able to workout at either or both gyms!
Mobility
Dynamic
WOD
20 min AMRAP
8 HR Push Ups
8 C2B Pull Ups
8 Push Press
8 KB Swings
Cash Out
Coaches Choice
Posted in Uncategorized
It’s Official Folks!
Crossfit Vancouver Island be be owned by Deanna Whiteley as of Janurary 1, 2013. No worries though. We will be staying at our current location and the classes and coaches will remain the same. The Bonus? Being able to workout at either or both gyms!
Mobility
Dynamic
WOD
15-12-9-6-3
Bar Facing Burpees
Sumo Deadlift High Pull
Cash Out
Coaches Choice
Posted in Uncategorized
It’s Official Folks!
Crossfit Vancouver Island be be owned by Deanna Whiteley as of Janurary 1, 2013. No worries though. We will be staying at our current location and the classes and coaches will remain the same. The Bonus? Being able to workout at either or both gyms!
Mobility
Dynamic
WOD
3 Rounds
5 Hang Power Cleans
10 Ring dips
1 Rope climb/5 Pull ups
200m Run or 250m Row
Cash Out
Coaches Choice
Posted in Uncategorized
Mobility
Dynamic
WOD
Sevens
7 HSPU
7 Thrusters
7 Knees to Elbows
7 Dead lifts
7 Burpees
7 KB Swings
7 Pull Ups
Cash Out
Coaches Choice
Posted in Uncategorized
Mobility
Dynamic
WOD – at 9:00am
It may be a day late but this is our Remembrance Day workout. If it gets hard just keep going and remember.
Eleven Rounds
11 Squats
11 Sit ups
11 Pull up
11 Back ext
11 Lunge
11 Hollow rock
11 Push up
11 KB Swing
11 Box jumps
11 Dead Lifts
11 DB Thrusters
Cash Out
Coaches Choice
Posted in Uncategorized
Mobility
Dynamic
WOD
2 Rounds
50 Pull Ups
Run 400m
50 Sit Ups
Run 400m
50 Wall Ball
Run 400m
Cash Out
Coaches Choice
Posted in Uncategorized
Mobility
Dynamic
WOD
2000m Row for time.
Cash Out
Coaches Choice
Posted in Uncategorized