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 – Coaches Choice (No Measure)
Mikko Triangle (Calories)
EMOM x 40
1] Cal Bike
2] Cal Row
3] Cal Ski
4] Rest
– Stagger by 1:00-3:00 , Everyone starts on Bike and ends on Ski , stay in order
– Goal is to hold max sustainable pace today with minimum to no drop off between round 1 and 10
– Must get off Machine at 0:50 for transition and fairness to other people using same 3 Machines
– Do not Send Ski Handles Flying
Extra Credit (No Measure)
3 Sets
8/8 Single Arm KB Bent over Rows
[8 per side, not alternating]
[0:30 Rest]
0:30-45 Side Plank / Side
[0:30 Rest]
0:30-45 Hollow Body Hold
[1:00 Rest]
Extra Credit (No Measure)
15:00 Continuous Effort
15 GHD Sit Ups/V-Ups
100′ Dumbbell Farmers Carry
2-3 Rope Climbs
100′ Dumbbell Farmers Carry
Tough Load for the Farmers Carry, use DBs as thats what is commonly tested in lunges and box step ups in Competition