AMRAP! Wed, Dec 15
Allen’s Gone But Barbara’s Here! Tues, Dec 14
Allen boarded the plane Monday afternoon and we are already feeling the void. We are all certain he will miss us too and come back sooner than later (right Allen?!?) Not only did we totally benefit from his awesome coaching but from watching him kill the WODs as well!
Welcome back Jiian from CrossFit Vancouver, B.C.! Great having you at the box again Monday! See you Wednesday!
Allen’s fabulous coaching helped Riette and Jessica power through Monday’s WOD!
Coaches Karen, Christie and Allen power through the WOD at Rx’d as well as Lisa, far right.
Tuesday’s Workout:
20 rep squat program (add 5 pounds to your last week’s set.)
WOD; Barbara! 5 rounds for time (or scale to 3);
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 minutes between rounds (using Clock Gone Bad!!) Add times from each round to get a total time.
Farewell Allen, Welcome Grads! Mon, Dec 13
Today will be Allen’s last morning with us and we are all so sad to see him go! It has been truly wonderful to have the great coaching and the friendship as well! Allen, you are a gem! We will welcome you back anytime!
We have five new basics grads ready to join the group classes. This is a remarkable bunch! They all looked as though they have been oly lifting for months. Great job everyone! And welcome to the box! From left: Coach Christie, Danielle, Alecia, Malcolm, Kawika, Coach Kaye and Dmitri.
Warm up: “Allen’s Special”
Bear crawls, broad jumps and burpees!
WOD: “Allen’s 7’s”
7 rounds for time:
7 SDHP (95/65)
7 Power cleans
7 Push Press
Using the same bar the goal is to go from one movement to the next without putting the bar down. If you need to stop and rest, try to do so between rounds. Yes, you can thank Allen for this one!