CrossFit GVA

Skill Hollow Rock WOD 2 Person workout, one person works while other rests, each person must complete 50% of each of the posted exercises 5 Rounds 50 Double Unders (3 singles = 1 DU) 40 Squats 30 Box Jumps (60cm/50cm) 20 Push Press 30kg/20kg 10 Knees to elbow  

Skill Pull Ups (Strict & Kipping) WOD Run 400m 120 wall balls Run 400m  150 Push Ups Run 400m 180 Sit Ups Run 400m 210 Squats Teams of 3, all 3 have to run together, only when last person back can then the team start the workout. Only one person can workout at any one [...]

Skill Split Jerk Strength Push Press 1,1,1,1,1,1

Warm up/ Mobilize Skill 10 minutes practice Push ups Strength Front Squat 1,1,1,1,1,1 WOD 10Min AMRAP Run 200m then 10-9-8-7-6-5-4-3-2-1 Burpees Situps Squats Pushups  

 Warm Up/ Stretch Skill Squat Strength Press 3,3,3,1,1,1 3 x 10 Romanian Dead Lifts WOD 8 Min AMRAP 30 Air Squats 20 KB Swings 10 Box Jumps One of our long time members Carlos (Los) is leaving us for ‘Puerto Rico’ where they currently workout on the beach! Lucky man! We would like to wish [...]

Warm Up/ Stretch Skill Spilt Jerk Strength Dead Lift 3,3,3,1,1,1 followed by 3 x 10 Good Mornings 5 Minutes rest then WOD 3 Rounds for time 10 Hang Power Cleans 45kg/25kg 50 Double Unders (3 Singles for every one Double Under)

Warm Up/ Mobility Skill Overhead Squat Strength Clean 3,3,3,1,1,1 (Increasing weight) 3 x 10 Good Mornings WOD ‘Tabata’ 8 Intervals Push Ups 8 Intervals Pull Ups “Tabata was founded in Japan by Izumi Tabata. He conducted tests on two groups of athletes; comparing moderate high intensity training with high intensity interval training. The results were [...]