Looking for the WOD?

Find the WOD at  www.crossfitvancouverisland.com

New Schedule

Happy New Year everyone.

Look for the new schedule up soon.

Classes resume Tuesday, January 3rd.

Back to www.crossfitvancouverisland.com

For the New Year we are going to be back at www.crossfitvancouverisland.com.

Starting January 1, 2012, that is where you will find the Workout of the Day.

There will also be links to articles and sites that may be of interest.  

Here's to a happy, successful and fit New Year!

Saturday, December 31, 2011

Mobility/Dynamic warmup

21-15-9-15-21

Pull ups

Wall Ball

Double unders

Work your double unders and count all your attempts.  If you don’t waste time it will be just as much of a work out as skipping – and possibly more of one.   

Tomorrow!

Classes as usual tomorrow morning at 8:00 and 9:00!

See you there.

Friday, December 30, 2011

Mobility/Dynamic warmup

4 Rounds

5 Deadlift  195/135

10 Ring Dips

Run 400m

A Few Ideas for New Years Resolutions.

Thursday, December 29, 2011

Mobility/Dynamic warmup

20 min AMRAP

7 Sit ups

14 KB Swing  45/25

21 Air Squats

Wednesday, December 28, 2011

Mobility/xFit warmup

Tabata Total – 4 x 20 sec work/10 sec rest

Weighted Back Squat 95/65

Push Press 95/65

Double Unders

Sit Ups

Push up

Box Jump 24/18

Thrusters  75/45

Air Squat

Sumo Deadlift High Pull  75/55

Wall Ball 20/14

KB Swing  35/25

Pull up

Pick one weight to use for all the barbell exercises. 

Tuesday, December 27, 2011

There have been a few days off, so guide yourself accordingly.

Mobility/Dynamic warmup

10 Thruster  95/65

15 Deadlift  250/205

25 SDHP  95/65

50 Box Jumps  24/20

100 Sit ups

200 Squats

400m Run

Cash out - more stretching!