2012

Sunday Funday Throwdowns at Fitness Town Burnaby

Sunday Funday Throwdowns at Fitness Town Burnaby
The Sunday Throwdown Group started a few weeks ago and has grown into a little community all within itself.  Comprising of  like-minded people interested in exploring CrossFit for the first time as well as a number of high-caliber, "firebreathers" athletes whom are looking to amp up their training.  It's organically grown into a great networking opportunity for many within the CrossFit community to connect, share a laugh, a little sweat together and build lasting friendships.

[caption id="attachment_5238" align="aligncenter" width="552" caption="The New to Crossfit and coaches"] [/caption]

[caption id="attachment_5239" align="aligncenter" width="552" caption="Those who breath fire when they train!"] [/caption]

I don't know about you, but I'm loving the Sunday Funday Throwdowns at Fitness Town!

This week's workouts...


For the New to CrossFit


Warm-up 3 rounds (NFT - Not For Time)



  • 5 wall balls

  • 7 burpees

  • 9 ring pulls

  • 15 calories on Concept 2 rower or the Stairmaster Zephyr


Technique:



  • Work on double unders

  • Pull ups & pull-up progressions


WOD: "Annie"


50, 40, 30, 20, and 10 rep rounds for time (15 minute time cap)

  • Double unders (we will do a 2 to 1 split for singles to DU's)

  • Ab Mat sit-ups


Fire Breathers


Warm-up: 2 Rounds NFT



  • 22 calories on rower

  • 15 calories on Zephyr

  • 25 double unders (unbroken)

  • 15 wall balls (unbroken 14/20lbs)

  • 10 pull ups (unbroken)


Tech work:



  • Dowel Work

  • OHS (3, 3, 3)




WOD: "Josh" (for time) (scale as needed)



  • 95/65 pound Overhead squat, 21 reps

  • 42 Pull-ups

  • 95/65 pound Overhead squat, 15 reps

  • 30 Pull-ups

  • 95/65 pound Overhead squat, 9 reps

  • 18 Pull-ups


Just a quick note, I'm pretty stoked as this was my first time doing this Hero WOD and I got a 5:57 !  Saweeetness!  (feeling better after doing the Open burpee WOD)
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