Teams of 2 For Time Divide work evenly with one athlete working at a time (Comp) 60 Front Squats 95/135 60 Cal Row 60 Wallballs 14/20 60 Toes To Bar (Fitness) 60 Front Squats 65/95 60 Cal Row 60 Wallballs 14/20 60 Toes To Bar (Bootcamp) 40 Front Squats @ manageable weight 40 Cal Row [...]

5 Rounds For Time (Comp) 5 Power Cleans 115/165 5 Handstand Push-ups 200m Run (Fitness) 5 Power Cleans 95/135 5 Handstand Push-ups 200m Run (Bootcamp) 5 Power Cleans @ manageable weight 5 Handstand Pushup Progression 200m Run

For Time (Comp & Fitness) 21 Power Snatches 65/95 21 Burpees 21 Pull-ups 15 Power Snatches 15 Burpees 15 Pull-ups 9 Power Snatches 9 Burpees 9 Pull-ups (Bootcamp) 15 Power Snatches @ manageable weight 15 Burpees 15 Pull-ups 12 Power Snatches 12 Burpees 12 Pull-ups 9 Power Snatches 9 Burpees 9 Pull-ups

Teams of 3 For Time 400m Run Then Ladder 1-6-1 Of Pushup Pull-up Sit-up Squat Wallball 14/20 Then 400m run Team runs 400m together. When they return, athlete A does 1 pushup, then athlete B, then athlete C. Then athlete A does 1 Pullup, then B, then C. They continue through all movements doing 1 [...]

“The Night Before Christmas” 100 Pull-ups 100 Weighted Box Step-Ups 25/45 Plate 100 KB Swings 35/50 100 DB Push Presses 20/35 100 Double Unders 100 DB Clean and Jerks 25/40 100 Air Squats 100 Thrusters 33/45 100 Mountain Climbers 100 Sit-ups 100 Hang Power Snatches 45/65 100 Good Mornings 33/45 There are only two stations [...]

Christmas is finally here! Make sure to join us for our annual "The Night Before Christmas" WOD today at 11am at our West Vancouver location. See you there!

For Time (Comp) 400m Run Then 5 Rounds of 9 Wall Balls 14/20 6 Box Jumps 20"/24"" 3 Power Snatches 95/135 Then 400m Run (Fitness) 400m Run Then 5 Rounds of 9 Wall Balls 14/20 6 Box Jumps 20"/24"" 3 Power Snatches 65/95 Then 400m Run (Bootcamp) 200m Run Then 5 Rounds of 9 Wall [...]

3 Rounds For Time (Comp) "Nasty Girls" 50 Air Squats 7 Ring Muscle Ups 10 Hang Power Cleans 95/135 (Fitness) 50 Air Squats 14 Chest to Bar Pull-Ups 14 Ring Dips 10 Hang Power Cleans 95/135 (Bootcamp) 50 Air Squats 14 Pull-Ups 14 Box Dips 10 Hang Power Cleans @ manageable weight

For Time Teams of 4, complete 3 rounds each of 500m Row 25 Wallballs 400m Run 25 Burpees Each team member will start at a different station. Teammates may not rotate until everyone has finished their station.