Friday – 020119

**Announcement** I am very excited to officially introduce Richard Basford as the new head coach at Overdrive! Richard will be working closely with me to ensure the smooth operation of the gym, and the overall success of Overdrive. You will all be getting a more detailed email on all of Richard’s qualifications and achievements. Welcome…

Thursday – 013119

Warm-Up : 3 min general cardio + 2 min shoulder mobility Skills/Strength : 12 minute EMOM 1st – 5 – 15 Beat swings on bars 2nd – 3 – 6 Strict Pull-Ups (2 sec hold at top, 2 sec descent) 3rd – 30 – 40s Push-Up Plank Hold 4th – Rest Conditioning : 25 minute…

Wednesday – 013019

  Warm-Up : 500 m row Clean drills with Coach Strength : Power Clean Build to a Heavy Double (15 min) Then, 3 x 2 @ 80% of heavy double achieved Conditioning : 3 rounds of 10 Ground-to-Overhead (S – 135/95, F – 115/75, L – 95/65) 15 Burpees Over Bar 50 Double Unders (MOD…

Tuesday – 012919

  Warm-Up : 2 rounds 10 Narrow stance squats 10 Cossack squats 10 Spiderman complex/side Ankle Mobility (calf/achilles stretch against wall) 2 min/side Strength : Back Squat 5 x 5 @ 70% 1RM Rest 3 minutes between sets Conditioning : 5 x 90s AMRAPs (90s Rest between rounds) 12 Wall Balls (S – 20/14, F…

Monday – 012819

    Warm-Up : 2 rounds 10 Wall Angels 10 Banded straight arm pull downs 10 Face pulls 10 Sing arm DB/KB bent over rows Strength : Strict Pull-Ups Build up to a 1RM, 10 minutes Then, 3 x 1 at lighter weight than your 1RM Conditioning : Crossfit Open 13.2 10 min AMRAP of…

Friday – 012519

Saturday Schedule : 9 am Weightlifting with Coach Matt NO Team WOD Come and cheer on your 10 Overdrive athletes and coaches as they compete at the Crossfit BC Winter Challenge in West Vancouver! Good luck to the following teams : Jimmy/Andy Rich/Lucas Ethan/Brandon Sophie/Kate Janina/Jenny Go Team Overdrive!!     Warm-Up : 2 L…

Thursday – 012419

  Warm-Up : Coach’s Choice Gymnastics Skills Practice : 16 min EMOM 1st – 4 – 8 Strict Pull-Ups 2nd – 5 – 10 Strict Ring Dips 3rd – 30 sec Free Standing HS Hold OR Teddy Bear/Extended Teddy Bear hold 4th – Rest Conditioning (Barbell) : 10 min EMOM 6 Deadlifts 4 Hang Power…

Wednesday – 012319

*Reminder : NO Saturday Team WOD this weekend as all coaches will be at the Crossfit BC Winter Challenge in West Vancouver competing! Weightlifting will still be on from 9 – 10 am.      Warm-Up : 2 rounds 10 reps each of Squats Sit-Ups Push-Ups Ring Rows KB Swings Skills Practice : Toes-to-Bar 3…

Monday – 012119

Announcement : NO Team WOD this Saturday as all coaches will be either competing or coaching our FIVE Overdrive teams participating in the Crossfit BC Winter Challenge! Schedule will be posted once they release details. Our teams are as follows : Jimmy/Andy Rich/Lucas Ethan/Brandon Kate/Sophie Janina/Jenny Go Team Overdrive!!     Warm-Up : 2 rounds…