Wednesday – 071818

Come and WOD with the evening crew and meet Raiz, Grace, Ryan, and Bieber!!

W/U :
200 m jog
10 Burpees
10 Goblet Squats

Ankle and Hip mobility

Strength : NONE

Coaches to start WOD at 0:15, and to form pairs of similar levels

Conditioning : 3 Rounds For Time, In Pairs
1000 m Row
52 Synchronised Goblet Squats (24/16 kg)
26 Synchronised Burpees
800 m Row
26 Synchronised Goblet Squats
13 Synchronised Burpees
*one person rowing at a time, the rest of movements are to be done together

Tuesday – 071718

Image may contain: Kevin E Liang, standing, shoes and indoor

W/U :
400 m jog
10 Yoga Push-ups
10 Ring rows
10 Hollow rocks

Triceps and Lat smash with roller

Strength : Bench Press
3 × 20, Bench Press @ 50% 1RM
(Rest 3 minutes)

Conditioning : For Time
30-20-10 rep rounds of
Pull-Ups
Push-Ups
Sit-Ups
400 m run after each round

*RX : must demonstrate PERFECT Push-Ups (half rep/ROM, worming, etc. will not count)

No time cap 

Monday – 071618

Team WOD was a real gripper! #postwodforearmstretch

W/U : 2 rounds of
1 L Lunge w/twist
1 L Quad to Toe stretch
10 Cossack Squats
10 Narrow Stance Squats

Strength : E3MOM Back Squats
4 × 5 @ 70-80%

Conditioning : 3 rounds of
RX
12 Strict HSPU
24 Wall balls (20/14)
48 Double Unders

Scaled/MOD
12 Shoulder Press (75/55)
24 Wall Balls (choose weight that you can do TWO sets to complete 24 reps)
48 DU or 96 Singles

Time cap/intenisty : 14 minutes

Friday – 071318

The early bird class always working hard!

Class cancellations :
Friday July 13 – 7 pm class
Sunday Track WOD

Good luck to all our Overdrivers competing at the Atomic Throwdown in Kennewick, Washington this weekend! Competing are : Andy, Ryan, Cole, Kate, Sophie, Haley, Brandon, and Eunice!
Go Team Overdrive!!

W/U : 3 Rounds
10 Banded Good Mornings
10 Alternating Lunges
10 Russian Kettlebell Swings

Strength : Good Mornings
5 x 5, weighted, use racks
Choose weight accordingly, moderate and technically sound

Conditioning : For Time
21-15-9 rep round of
Deadlift (S – 275/175, F – 225/155, L – 155/105)
Burpee Box Jumps (S/F – 24/20″, L – 20″ or step ups)

Time cap/intensity : 12 min

Thursday – 071218

Throwback to our strength and accessory days! 🙂

Events :
1. Saturday July 21 – Grouse Grind field trip! (there will be NO team WOD that morning)
2. Annual Overdrive Beach BBQ and Hoover Ball – Saturday August 25 at Spanish Banks
Save the date!! (RSVP on our FB page event)

W/U : 2 rounds of
15 banded dislocates
15 banded pull aparts
15 banded face pulls
15 wall angels

Strength : Shoulder Press
4 x 5, 75% 1RM

Conditioning : “Helen”
3 rounds of
400 m run
21 KB Swings (24/16 kg)
12 Pull-Ups

Time cap : 15 minutes

Wednesday – 071118

Ladies, get your teams registered! If you don’t have a team, let us know and we will find you one!

**Announcements**
Class schedule :
NO 7 pm class this Friday (July 13)
NO Track WOD on Sunday (July 15)

Events :
Annual Overdrive Beach BBQ and Hoover Ball – Saturday August 25 at Spanish Banks
Save the date!! (RSVP on our FB page event)


W/U : 2 Rounds with Empty Bar
5 x Front Squat, slow down, fast up
5 x Front Squat, slow down, 2 second pause at the bottom, fast up
5 x Front Squat, slow down, half way up, back to the bottom, fast up
(Rest 60 seconds between rounds)

Strength : E3MOM, Front Squats
3 × 8 @ 60-70% 1RM

Conditioning : 12 minute AMRAP
10 Burpees over the Med Ball (jump over the ball, not around)
15 Wall Balls (20/14)
20 Double Unders (MOD – level 1 : double tap jumps, level 2 : 60 singles)

Tuesday – 071018

This year’s beach BBQ is Saturday August 25!! Save the date!

Warm Up : Snatch Warm Up
2 Rounds with Empty Bar
5 x Snatch Grip Deadlifts
5 x Snatch High Pulls
5 x Hang Muscle Snatches
5 x Hang Power Snatches
(Rest 1 minute between rounds)

Weightlifting Strength : Hang Power Snatch
5 × 3 @ 80% of 1RM Snatch, rest 3 minutes between sets

Conditioning : 5 Rounds
10 DB Power Snatch Left Arm (50/35)
10 DB Power Snatch Right Arm
10 TTB (MOD : Straight leg raises, knee raises, V-sits)

Time cap : 15 minutes

Monday – 070918

Classic team WOD Saturday!

W/U : 2 rounds
10 PVC dislocates
5 Yoga Push-Ups
10 Scapular Push-Ups
10 Scapular Pull-Ups
10 Cat Cows

Strength : Bench Press
20 minutes to work up to a heavy single (including warm up)
Warm-up suggestion :
10 x bar
5 x 40%
5 x 50%
5 x 60%
3 x 70%
1 x 80%
1 x 85%
1 x 90%
1 x 95%

Conditioning : 3 rounds of
10 Kipping Pull-Ups (NO butterfly) (MOD : banded)
15 Push-Ups
15 Push Press (95/65) *NO DROPPING 10 lb bumper plates*
20 Sit-Ups
200 m run

Time cap : 15 min

Friday – 070618

Image may contain: 2 people, people smiling, people standing

Weekend reminders :
Saturday Weightlifting 9 am
Saturday Team WOD 10 am
Sunday Track 10 am


W/U : 2 rounds
1 lap, then
10 Burpees
10 V-sits

Ankle and hip mobility, 5 minutes

Conditioning : For time
1600 m run (4 x 400 m)
50 push-ups
50 sit-ups
1200 m run (3 x 400 m)
50 push-ups
50 sit-ups
800 m run (2 x 400 m)

Time cap : 35 minutes

Thursday – 070518

Kate competing last year at the GGRX in Bellingham. Get your teams registered for the GGRX : Canada right here at Overdrive September 15!!


W/U : Shoulder mobility drills

Skills Practice : Handstands/Handstand walking
Coaches to teach progressions
Those who have their walk, accumulate 50 m total

Take 5-10 minutes to warm up the back squats

Conditioning : “Ballin'”
For time :
500 m row
20 Back Squats (225/155) Use racks
*This is a HIGH intensity, high powered workout testing your strength and anaerobic output . Push hard and hang on until it’s done! Think “Fran” 🙂
(Time cap : 6 min)
Coaches to run heats of 7-8 at a time, depending on how many squat racks are free.