Announcements
Notice about Reservations and Waitlists
WODIFY has the waitlist set to send emails out to everyone on the list, and whoever replied would get in.
As people are busy and often do not check emails, it is now set to add people into class in the order they registered for class
Train West Van – CrossFit
Warm Up (No Measure)
Squat Warm Up w/Coach
Back Squat
Option A –
Set 1 – 5 Reps @ 75%
Set 2 – 5 Reps @ 80%
Set 3 – 3 Reps @ 90%
Set 4 – 2 Reps @ 95%
Set 5 – 1 Rep @ 97-103%
[Rest 2:00]
Option B –
Build to Heavy Single for Day
Some athletes thrive off building through %. Some are better off building by feel
WOD (AMRAP – Reps)
10:00 AMRAP
10 Clean and Jerks
[Rest 1:00]
10 Clean and Jerks
[Rest 1:00]
10 Clean and Jerks
[Rest 1:00]
AMRAP Clean and Jerks
Weights should be 45%, 65%, 75%, 80%
RX+ = 95/135lbs, 135/185lbs, 155/225lbs, 175/245lbs
Masters =
10 DB Clean and Jerks
10 Sit Ups
10 Cal Bike
Extra Credit (No Measure)
EMOM x 12
1] 0:40 Max Strict Chest To Bar /
Pull Ups
2] 0:40 Max Strict Deficit HSPU / Deficit Push Ups
– Goal is to choose challenging Strict Progression of both pulling and pushing, be smart and break it up
from the first minute