by admin | Aug 18, 2013 | WOD
DATE – Monday
Warm-up) 5-7 mins Dynamic lengths
Mobility) Hip Opener Lunge on box – target hip flexors, then pigeon, then hamstrings. 30-45 secs in each position per leg.
WOD A) Back Squat: 15 mins to work up to a heavy triple for the day
WOD B) For time:
3 Rounds:
10 Thrusters 95/65lb
6 Strict Burpees over-the-bar (each “strict burpee” is two pushups then jump over the bar)
-500m Row-
3 Rounds:
10 Thrusters 95/65
6 Strict Burpees over-the-bar
WOD C) 2 Rounds:
Max Unbroken Toes to Bar – rest exactly 2 mins between sets
*Record biggest set as a benchmark
by admin | Aug 17, 2013 | WOD
DATE – Sunday – WOD (90 min)
Warm-up: Group dynamic warm up / shoulder and hip movements
Mobility: Banded hip opener + front rack mobility
WOD A)
In 15 min build up to a heavy single clean
WOD B)
In 15 min build to a heavy set of 1 push press, 1 push jerk, 1 split Jerk
WOD C)
3 rounds for time:
10 Clean and Jerks (135/85lb)
15 Pull-ups
400m Run
by admin | Aug 16, 2013 | WOD
Like others I’ve tried a few Crossfit places before 604 and been sadly disappointed. Perhaps I would have liked them eventually but I like to go with my gut, and my gut is usually right.
Crossfit 604 feels just so damn welcoming, and that seems to be the case for everybody who shows up at your box. And patience, I just love how you coach – You’re all firm, challenging, accepting, caring, patient. You guys just know how to do it. It’s really kind of magical.
And what’s interesting is then when I find myself beating myself up a little bit (in my head) for not progressing fast enough I feel your caring, challenging, accepting energy and I feel confident that I will “get it” eventually. In fact I know I will – eventually. It may take a little longer because it simply takes me longer, but I feel you’re there for me. And for that I’m eternally grateful. Thank you guys for be such amazingly patient and talented coaches. Thanks for Crossfit 604
by admin | Aug 16, 2013 | WOD
DATE – Saturday
Warm-up: 5 mins vollyball keep ups
Mobility : Pre-squat hip opener + forearm stretches
Tech and warm up WOD movements (specify rope climb, front squat, and KB snatch)
WOD A) A take on the final Masters WOD Coach Jenn completed down at the CrossFit games 2 weeks ago!
For time (Chipper):
100 x Doubleunders
200m run
4 x Rope climbs (sub 20 ring rows)
Run 200m
30 x Front squats (135/95)
200m Run
100m KB farmers carry (2x 32/24kg) (to the corner of Cambie and back)
200m Run
30 KB snatch (24kg / 16kg) (15L/15R broken up any way)
200m Run
by admin | Aug 15, 2013 | WOD
DATE – Friday
Warm-up: 500m Row + Roll out legs (Calves, Hamstrings, Glutes, Quads)
Mobility: Lacrosse ball into pecs + stretch
WOD A) (15 Min) 3 rounds – alternating between movements:
5 x Reverse med ball toss (Use the heaviest slam ball that allows you to keep hips fast and explosive!)
5 x Plyo push ups (explosive push-up jumping hands up to plates
5 x Tall box jumps (take 5s rest between jumps)
5-7 minutes to tech the power clean and work up to weight for WOD
WOD B) For time:
10, 9, 8… 3, 2, 1
Power Cleans (155/105)
Ring push ups
by admin | Aug 15, 2013 | WOD
Dear CrossFit604:
Over the past year I have left you your gift. Slowly, over time, I’ve snuck it in there. I have been caught leaving it there a few times, especially by members of the Brigade who knew me from my day 1 (Aug 19, 2012).
It’s a re-gift of sorts & I hope you enjoy it much more than I did.
I know others have left you the same gift; perhaps we could calculate how much in total we have left you.
My gift to you was 65 lbs that I didn’t need.
Thanks for everything & here’s to many more years of awesome WODs at 604.
by admin | Aug 14, 2013 | WOD
DATE – Thursday
Warm-up: Dynamic gym lengths + running drills
Mobility:
Olympic wall squat + external and internal hip stretch against the wall
KB Arm bar – 15s per side x 3
WOD A) In 12 min, establish a 1 RM Turkish get up. Try to get at least 4-5 heavy attempts
(You must be able to get up and down with both arms for the weight to count. You can use a Kettlebell, Barbell or a Dumbbell)
WOD B) CrossFit benchmark WOD “Nancy”
5 rounds for time:
Run 400m
15 Overhead squats (95/65)
by admin | Aug 13, 2013 | WOD
DATE – Wednesday
Warm-up:
2 rounds
200m run
12 Band pull throughs
7 Glute bridges with 3s pause
Mobility: Partner assisted PNF hamstring stretch (90s/side each)
(15s hold / 5s drive x 4)
WOD A) (17 min)
Deadlift: Warm up to weight and then hit 5 working sets of 3 reps at 80-85% of 1 RM. Keep sets touch and go, controlling the bar down on every rep. Rest 2-3 min between working sets.
WOD B) 3 rounds for time:
25 Kettlebell Swings (32/24kg)
25 Burpees
by admin | Aug 12, 2013 | WOD
DATE – Tuesday
Warm-up:
Burgener snatch warm up with dowel
Junkyard dog (5 each direction/each)
Bergener snatch warm up with dowel or empty barbell
Mobility: Roll out upper back and lats + quads
Spend 5 min warming up the hang power snatch and snatch balance
WOD A) Perform a 10 min EMOM, alternate between each movement each minute (5 rounds each)
A1) 2 x Hang power snatch + 2 Snatch balance (65-75% of 1RM, reps should be heavy but unbroken)
A2) 5-7 x dead hang pull-ups (Pronated grip only, use bands or challenging ring row as mod)
WOD B) 5 x Victory Square hill sprints carrying a sandbag or heavy slam ball
(walk back down, then rest 2-3 minutes before next sprint)
