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Warmup: Medicine ball partner passes Running drills Lift: 3 x 12 (all at the same weight) bench press WOD: 10 rounds for time of: 15 push-ups 100-meter sprint (run or row)

A1. Chin-ups 3×5 across, +5lbs from June 19 A2. 8 Strict Toes to bar 2 Rounds for time: 100m Sled drag, 20 Slam-ball, 800m run, 20 DB Thrusters 35/25, 750m row, 20 Overhead squats 65/45

A1. Front squat 3×5 across, +5-10lbs from June 18 A2. Deep squat and reach x6 reps 3 Rounds for time: 21 Wall-balls, 15 KB Swings, 9 Burpees

Warmup: DODGEBALL!!! After: forearm wall slides x 10 beat swings x 10 thoracic bridges x 5 partner bridges x 3 4 rounds: 6 strict pullups 12 ring rows 25 band pull aparts 15 minute AMRAP: Run 400 m 2 rounds of Cindy: 5 pullups/ring rows 10 pushups 15 squats

A1. Power clean x3 + Jerk x3 A2. Anti-extension overhead reach with controlled exhale 12-9-6 reps for time: Heavy dead-lift, Strict pull-ups

Warmup: Musical Medicine Balls Quad stretches Lift: 4 rounds: 6 goblet squats 12 reverse lunges/leg 25 hip thrusts against bands Partner WOD! 10 minutes AMRAP: Partner 1 hangs from pullup bar, or from rings, other partner 2 does 5 burpees *Switch for 10 minutes – see how many burpees you

A1. Bent over row +5-10lbs from last time A2. Heel to butt, lunge and posterolateral reach As many rounds as possible in 30 minutes: 1000m Row, 20 Burpees, 100m Sled drag, 20 Step down box jumps, 200m Farmers carry, 20 Wallballs

I never thought I’d be one of those people that does this but I’m proud of my accomplishments so here it goes. It’s been 1 year since I’ve joined Crossfit Vernon and this is what I’ve learnt: 1. Lifting lots of weight is way more fun than worrying about how

After hearing for months about the CrossFit craze from a number of friends; the newest and greatest way to work out along with the most intense and focused workouts that people have ever had, I thought “I need to look into this”. But I thought, maybe it’s too extreme? Maybe

Gymnastics Warmup: high knees butt kickers bear crawl inchworm crab walk duck walk beat swings knees to elbow Technique Practice: Burgener Warmup WOD: 12 minutes: 50 double unders/150 singles 15 ring rows/knees to elbow/toes to bar 15 hang squat cleans