May 30, 2011 in WOD by Brendan Sonnichsen

Tuesday, May 31, 2011

A. DB or Back Split Squat 4-6 reps @ 31X1 x 4 sets; rest 90s b/t legs
B. DB or Back Side Step-ups 6-8/leg @ 21X1 x 3 sets; rest 60s b/t legs
+
4 sets:
30 Jump Switch Lunges
30 Hip Extensions
rest 3:00

May 29, 2011 in WOD by Brendan Sonnichsen

Monday, May 30, 2011

5-4-3-2-1 Turkish Get-up (heavier per set)
+
20 Tire Flips
+
One leg clean & throw Sandbag 50ft per leg
+
1 lap Farmer Walk
+
Monkey bars nice’n'easy
Bear walk to end of mats
Squat Jump back
4 laps
+
Spiderman Plank 2:00

May 28, 2011 in WOD by Brendan Sonnichsen

Sunday, May 29, 2011

3 sets:
Bench Press 4-6 reps @ 40X1
60s Row @ 90%
rest 3:00
+
3 sets:
Good Morning 4-6 reps
60s Row @ 90%
rest 3:00
+
3 rounds afap:
20 push-ups
20 kb swing russian

May 27, 2011 in WOD by Brendan Sonnichsen

Saturday, May 28, 2011

Run 4 laps as fast as possible
+ (rest 5:00)
Tabata Double unders
+ (rest 5:00)
Tabata Burpees
+ (rest 5:00)
Tabata Anchored Sit-ups

May 26, 2011 in WOD by Brendan Sonnichsen

Friday, May 27, 2011

A1. Press 5-5-5-5; rest 120s
A2. Pronated chin-up 5-5-5-5; rest 120s
B1. Max handstand hold; rest 60s
B2. 1.25 Ring Rows 8-10 reps; rest 60s
3 sets
C. DB External rotations 6-8 reps x 3 sets @ 30X1; rest 60s b/t arms

Congratulations to the CFW athletes competing at the CrossFit Games Western Canada Regional Competition this weekend in Vancouver.  Coach Brendan, Coach Pascal and Steve “Explicit” are all competing in the men’s individual competition and the CFW Team is comprised of Jodi, Michelle M., Coach Nicole, Coach Rich “Ninja”, Coach Brad “Sarge” and Yacine.   Everyone is rooting for you – good luck!  For updates on the competition, check the CrossFit Games website and the Canada West Regional Facebook Page over the weekend.  First event is on Friday at 10:30 Pacific Time.

May 25, 2011 in WOD by Brendan Sonnichsen

Thursday, May 26, 2011

A. DB or Back Split Squat 4-6 reps @ 31X1 x 4 sets; rest 90s b/t legs
B. DB or Back Side Step-ups 6-8/leg @ 21X1 x 3 sets; rest 60s b/t legs
+
4 sets @ 50%, 70%, 90%, 95%:
Row 400m
rest 2:00

May 24, 2011 in WOD by Brendan Sonnichsen

Wednesday, May 25, 2011

Part A:
4 sets @ 100%:
Row 20s @ 100% for avg wattage
5 ground to overhead – heavy
rest 5:00

Part B:
4 sets @ 100%:
5 ground to overhead – heavy
Row 20s @ 100% for avg wattage
rest 5:00

For ground to overhead, switch tool and method b/t parts A & B
Some ideas: snatch heavy barbell, Clean & Jerk 2 dumbells, kb clean & jerk 5/hand, db snatch 5/hand., clean & throw sandbag, Sandbag snatch/throw.

May 23, 2011 in WOD by Brendan Sonnichsen

Tuesday, May 24, 2011

A1. DB Bench Press 10-12 reps @ 30X1; rest 90s
A2. BB Good morning 10-12 reps; rest 90s
3 sets
B1. 15-20 Push-ups (raise feet to scale up); rest 60s
B2. 15-20 Russian KB Swing; rest 60s
3 sets
C. Hanging leg raise amrap unbroken x 2 sets; rest as needed

May 22, 2011 in WOD by Brendan Sonnichsen

Monday, May 23, 2011

Team Workout… Yeah, it’ll be “Detention” again

May 21, 2011 in WOD by Brendan Sonnichsen

Sunday, May 22, 2011

A1. Single Arm Braced DB Press 8 reps @ 40X0; rest 10s b/t arms; rest 90s
A2. Ring Row 12-15 reps; rest 90s
3 sets
B1. Max handstand hold; rest 60s
B2. 1.25 Chin-ups 8-10 reps; rest 60s
2 sets
C. DB External rotations 8-10 reps x 2 sets @ 30X1; rest 60s b/t arms