Crossfit Vancouver WOD

Written by "> | posted in Crossfit: My love/hate relationship | 2 Comments

A community in a box (Crossfit Vancouver)

After a busy day of exhibiting at the Year of Science, Science & Sport Expo at Robson Square in Vancouver, I was in dire need of a good workout.  Thankfully I was only a 10 minute drive from Crossfit Vancouver so I made the executive decision to Bee-line it to the 4pm class.

It’s been a while since I trained at Crossfit Vancouver, but upon walking in it was like I never left.  Immediately got the fist-bumps and bro-hugs from 4 of the coaches and then saw a couple other friends who were planning on hitting their own workout instead of the class. Well, when in Rome, eh?  So I agreed to throw one down with the guys:  Andy, Pete and Lars.

Warm-up: total work completed in 7 minutes

Escalating ladder until time is up.

• 1 burpee, 1 wall ball shot;
• 2 burpees, 2 wall ball shots;
• etc, etc, etc… until 7 minutes is up.

I managed to complete 11 rounds of wall balls plus 3 burpees.  (this was a gasser of a warm-up and still not fully decided if it was just a WOD in disguise)

Workout of the day:  (no time cap)

• 9 x muscle-ups, 9 x 135lbs squat snatches;
• 6 x muscle-ups, 6 x 135lbs squat snatches;
• 3 x muscle-ups, 3 x 135lbs squat snatches.

Holy smokes!  this one was deadly.  After a week of big lifting, my shoulders were already shot, so trying to get that freaking bar over my head was not happening.  Ah well, 14 minutes and 43 secondes later I was done.

I know I can do this one sub-10 minutes.  I will hit it again when I’m fresh.

Thanks for the workout guys!

PS – to anyone who lives in the Vancouver area, you have to drop in and check out Crossfit Vancouver.  Great location, phenomenal people and amazing community!  Hands down, just a great box to play in.