It was a make up day today at CrossFit Empower.  An opportunity to do a workout you missed over the past few days or to work on weaknesses.

A surprising number of people braved the nasty Vancouver weather to run 35 minutes around Dunbar Street stopping for burpees every 5 minutes.  Springs, HeeHee RX, Thunder, Doc Disc RX & Shades RX
CrossFit Burpee (2) CrossFit Burpee CrossFit Burpees
The 20 minute AMRAP also saw folks running outside before returning for front squats.  It was today’s most popular WOD and included Sandman RX, BFG, Hard Rock, Mr. Fantastic, Jersey, Shutterbug, JenX, Bruiser RX, G-Money, Fast Trak, Dr. T, Road Warrior, Go & Princess
CrossFit Front Squat (1) CrossFit Front Squat (2) CrossFit Front Squat (3)CrossFit Front Squat (5)CrossFit Front Squat (9)CrossFit Front Squat (10) CrossFit Front Squat (4)CrossFit Front Squat (7)
The 3rd Option was the row-KB swing-pull up WOD which was completed by Yeti, Crusher, Mongoose, Captain, Quicksilver, Brick RX, Prime, Rowdy, Terminator & Sass
CrossFit Kettlebell Swing (1) CrossFit Kettlebell Swing (2) CrossFit Kettlebell Swing PlCrossFit Kettlebell Swings (1)CrossFit Kettlebell Swings (2)CrossFit Kettlebell Swings (3)CrossFit Kettlebell Swings

Plenty of people used the time productively to work on skills.  Dangers worked on handstand push ups.  Brawn worked on mobility.  Super Mario worked on a variety of skills.  PomPom on her pull ups and T2B.  The Touch & Makmama pre-tested the upcoming clean & jerk-wall ball WOD.  Hammer practiced his row.  Big Cat worked on his kipping pull ups and got them!  Another addition to December’s Personal Best board!
CrossFit Pull Ups (2) CrossFit Pull Ups (1)CrossFit Wall BallsCrossFit Row