Author Archives: admin

Mobility
Dynamic

WOD
400m Run
21-15-9
Thruster
Pull ups
400m Run

Cash Out
Coaches Choice

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

Mobility
Dynamic

WOD
15 min AMRAP
5 DB shoulder Press
10 DB Front Squat
15 DB Step Up

Cash Out
Coaches Choice

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

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

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

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

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

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

Mobility
Dynamic

WOD
2 Rounds
50 Pull Ups
Run 400m
50 Sit Ups
Run 400m
50 Wall Ball
Run 400m

Cash Out
Coaches Choice