Mikko making sure Dan gets full extension

Mikko making sure Dan gets full extension

Skill
Max unbroken Muscle ups

WOD
5 ROUNDS 5-10-15
 5 Handstand Walk ups
10 Pushups
15 Alt. Switch Lunges (15 each leg)

Posted
AuthorCrossfit Bytown
A familiar post Fran pose

A familiar post Fran pose

Warmup
"Animals"
- Bear Crawl
- Crab Walk
- Duck Walk
- Inch Worm

WOD
"Fran"
21-15-9
Thrusters 95/65
Pullups

Posted
AuthorCrossfit Bytown

Please login to your Wodify account and upload a picture, input your birthday, and sign the digital waiver. 

Mia pushing it on 14.3

Mia pushing it on 14.3

Skill
 Strict Press x5

WOD
20 minute amrap
400m run
20 pull ups

Posted
AuthorCrossfit Bytown
To learn to pull up you need to learn to hang...

To learn to pull up you need to learn to hang...

Warm-up:
Bear Crawls, Hops and Pushups
Glute Bridges
Wrist Pushups

Mobility:
Anterior Shoulder and Pec Mash
Posterior Shoulder and Lat Mash
Weighted Arm Circles (5 lbs) 3 x 10 each arm

Skill/Strength:
Max Bar Hang
Max Strict Pull Ups

WOD - TABATA (FOR QUALITY)

  1. One arm plank hold alt R/L

  2. Hollow Body hold (Tuck or Straight)

  3. False Grip Hold/L Sit Hang (alternating)

  4. V-sits or Tuck-ins



Posted
AuthorMia Kakebeeke

We will have limited classes this weekend because most of our coaches will be away in oakville competing in the compwod tag team challenge. 

Bytown version of a log roll

Bytown version of a log roll

Warmup
1000m row time trial

WOD
for time
25 wall balls
25 pull ups
25 wall balls
50 push ups
25 wall balls
100 air squats
25 wall balls

Posted
AuthorCrossfit Bytown