The "Firebreathers" Crew
The "Firebreathers" Crew

The Sunday CrossFit Throwdowns Continue

Man, I’m really starting to love Sundays!  This morning two groups converged on Fitness Town Burnaby to take part in a couple of CrossFit team WODs (Workouts of the Day).  The workouts were chippers by nature and fun for everyone who participated.  Sprinkled in as well was some hand stand walks, L-sits and some tips and tricks when it came to the technique of double unders and skipping (thanks Coach Bods).

Everyone was amazing!  Nothing was left in the gas tank and everybody gave it their all for every last second… a true understanding and appreciation of the philosophy “every rep counts!”

I can’t believe I have to wait a whole week until the next Sunday morning throw down!  Geesh!

The “New to CrossFit” Group

What an awesome crew of amazing people!

Warm-up: 2 rounds NFT

  • Row 22 calories
  • Ski Erg 50 pulls
  • Zephyr 15 calories

Intro Tech/Skill work:

  • Handstands
  • L-sits
  • Double unders

WOD:  Team Chipper for time

  • Row 250 m
  • 50 x Double unders ( or 50 singles)
  • 40 x Ab mat situps
  • 30 x Wall balls (20/14)**
  • 20 x box jumps / step ups (24/20)
  • 10 x Burpees Plate jump (45/25)
  • 5 x Pull-ups (15 ring rows)
  • Row 250 m

The “Firebreathers” Crew

The "Firebreathers" Crew

Warm-up:  3 rounds NFT

  • Row 250 m
  • 25 x double under
  • 15 x ball slams (25/15)
  • 5 x burpee/pull up


  • Practice Handstand Walking
  • Work the movements in the Chipper

WOD:  Team Chipper for Time

Only 1 person per station at a time and chipper must be done in order… before moving on to 2nd movement, the previous station must be completed.

  • Row 22 Calories
  • 60 x double-unders
  • 50 x Wallball Shots (20/14)
  • 40 x Kettlebell Swings H2H (2/1.5 Pood)
  • 30 x Burpee Plate Jumps (45/25)
  • 20 x Walking Lunges (45/25)
  • 15 x T2B
  • 10 x Handstand push-ups
  • 5 x Muscle ups (or 15 pull ups/15 ring dips)
  • Zephyr  20 calories


Check Also


The 1% Solution: Couples who sweat together, stay together…

Some may say… “No way am I getting sweaty and gross in front of the ...


Sunday Funday WOD: The #PropelFit “Dirty 30” Chipper

In January, I announced my excitement to be included as 1 of 5 Propel Brand ...

  • Megan

    Thank you so much Dai! It was a lot of fun, I am really enjoying learning Crossfit 😀

    • Dai

      Was great to have you Megan! See you next Sunday too?

  • Radixhound

    Thanks for the workout today Dai. It was a ton of fun. Crossfit should be fun. :-) Today it sure was.

    • Dai

      Chris, it was awesome having you join us. Hope to see you again next Sunday.

Follow on Feedly