Titanium Crossfit Comox Valley Courtenay BC

Workout Of The Day

April 7,2014

WOD Every Minute on the Minute: 3 Thrusters *You must increase the weight on the bar after every 3rd round *goal is max weight for 3rnds.

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April 4, 2014

WOD 5 Rounds of: 20 Wall Ball (20/14) 20 Box Jumps (24″/20″)

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April 3, 2014

WOD AMRAP in 12 minutes of: 20 Double Unders 5 Deadlifts 7 Burpees Beg (135/95) Int (225/135) Adv (275/185)  

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April 2, 2014

WOD “Helen” 3 Rounds of: 400m Run 21 KB Swings (24kg/16kg) 12 Pull-ups

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Jan. 3, 2014

WOD AMRAP in 12 minutes of: 5 Deadlifts 5 Hang Cleans 5 Front Squats   Beg (95/65) Int (115/85) Adv (135/95)

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Jan. 2, 2014

WOD 500m Row ————— 4 Rounds of: 10 Push Press 15 Box Jumps (24″/20″)   Beg (65/45) Int (95/65) Adv (135/95)

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