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
[caption id="attachment_5186" align="aligncenter" width="451" caption="What an awesome crew of amazing people!"]
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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
[caption id="attachment_5185" align="aligncenter" width="451" caption="The "Firebreathers" Crew"]
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Warm-up: 3 rounds NFT
- Row 250 m
- 25 x double under
- 15 x ball slams (25/15)
- 5 x burpee/pull up
Skill/tech
- 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 2
nd
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