About Sophie Straith

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So far Sophie Straith has created 4600 blog entries.

Thursday, October 21, 2021

2021-10-21T14:05:34-07:00

4:00 AMRAP (24:00) (4:00 Rest) x 3 3-6-9-12 etc AMRAP 1) Burpee Over Rower Cal Row AMRAP 2) Burpee To Plate Cal Bike AMRAP 3) Burpee To Bar Pull Up 

Thursday, October 21, 20212021-10-21T14:05:34-07:00

Tuesday, October 19, 2021

2021-10-19T14:23:37-07:00

Snatch: Accumulate 30 Reps for Quality at 60-65% of 1RM Reps 1-10 = Power Snatch Reps 11-20 = Low Catch Power Snatch (Or Power Snatch + Overhead Squat) Reps 21-30 = Squat Snatch Aim for Squat Snatch with a solid catch on each rep.  Back Squat: 6 Sets 1 Rep @ 85-90% (Rest 1:30 Between Sets)

Tuesday, October 19, 20212021-10-19T14:23:37-07:00

Monday, October 18, 2021

2021-10-18T15:01:27-07:00

Every 2:00 for 6 Rounds (Alternating) (1:30 Rest) 18 Jump Squats (Get higher than the barbell) AMRAP Power Cleans @ 70% 15 Russian Swings AMRAP Power Cleans @ 75% 12 Goblet Squats AMRAP Power Cleans @ 80%

Monday, October 18, 20212021-10-18T15:01:27-07:00

Sunday, October 17, 2021

2021-10-17T09:21:22-07:00

EMOM x 28 1) 0:40 Alternating Pistols 2) 0:40 Farmers Carry 3) 0:40 V-Ups 4) 20-30 Sec Top of Ring Hold or 5-10 Ring Dips 5) 5/5 Kneeling DB Strict Press As Heavy As Possible 6) 15-20 Wallballs 7) Rest

Sunday, October 17, 20212021-10-17T09:21:22-07:00

Saturday, October 16, 2021

2021-10-16T15:51:42-07:00

Team WOD: For Time 5 Rounds (Alternating) (Each do 5 rounds) 10 DB Deadlifts 1 Rope Climb (5 Ring Rows) 5 DB Clean and Jerks 1 Rope Climb 5 Rounds (Alternating) (Each do 5 rounds) 20 Jumping Lunges 2 Wall Walks 10 Double DB Snatches 1 Wall Walk

Saturday, October 16, 20212021-10-16T15:51:42-07:00

Friday, October 15, 2021

2021-10-15T16:26:11-07:00

Strict Handstand Push Ups 4 Rounds: 10 Strict Press (From Ground) (0:30 Rest) 5-10 Strict Handstand Push Up Progressions (0:30 Rest) 20 Second Push Up Iso Hold (just above ground) (2:00 Rest) Deadlift: Build to a Heavy Set of 5 reps Then 3 sets of 5 @ 20-40lbs lighter Between drop sets:  100' Single Arm [...]

Friday, October 15, 20212021-10-15T16:26:11-07:00

Wednesday, October 13, 2021

2021-10-13T15:34:54-07:00

1:00 Work / 1:00 Rest x 9 (18:00) 1) 10 Burpees + AMRAP Cal Bike 2) 10 Burpees + AMRAP Thrusters (55/75) 3) 10 Burpees + AMRAP Double Unders

Wednesday, October 13, 20212021-10-13T15:34:54-07:00

Big Changes!

2021-10-13T18:13:43-07:00

Big changes have officially arrived and we couldn’t be more excited. Although bittersweet, we (Troy and Sophie) have decided to bid farewell to CrossFit BC’s West Vancouver location and have sold it to Coach Dan Webster(JD) and Coach Rob Goodfellow(Puddles). These two have done such an amazing job managing the business over the years and [...]

Big Changes!2021-10-13T18:13:43-07:00