141122 ~ Partner Monster Mash!
It's CompWOD weekend!!! Come on out and cheer our 2 Canuck teams in the 2 Bars 1 Snatch Competition!! The fun starts at 8 am tomorrow....be there!
Date: Sunday, November 23, 2014
3360 Wolfedale Drive
Next week we will be hosting the 1st ever We Lift Amrap 10 Competition....what better way to prepare for a partner competition, than a pairs WOD!! Let's have some fun!
p.s. Have you signed up for our Christmas Social? It's time to play like a kid again....and have some fun with your fellow Canucks!
Strength: Make Up Saturday!!
Monday - Deadlift, Shoulder Press, and Pause Front Squats
Tuesday - Coach D Snatch Complex & Death By Snatch
Wednesday - Backsquat and Bench Press
Thursday - Klokov Complex
Friday - Deadlift, Shoulder Press, and Pause Front Squats
Pairs Monster MashUp!
**All reps must be completed by partner A & B**
Deadlifts / 200m Row
Thrusters / 20 Wall Ball (20/14#)
Snatch / 20 Burpees
**All Weights are (95/65#)
** Partners can tag out after their barbell reps are complete**
12 min dedicated mobility!!
Posted on Sat, November 22, 2014
by CrossFit Canuck