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Junkyard Dog

Photo credit –

Here is a video from Paradiso crossfit outlining a favourite warmup of Crossfit weightlifting coach Burgener

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The main purpose of this is to get your Heart rate up and those hips warm and primed for some serious olympic lifting!

Give it a try today and see if you notice a difference.

Open Gym:

  • 8:00am – 9:00am (downtown)
  • 10:30am – 12:15pm (downtown)
  • 1:15pm – 4:30pm (downtown)
  • 5:00 – 6:00pm (Westshore)

Workout of the Day

Buy in

Find a partner and do the Junkyard dog warm up.



Coaches take some extra time to go over the lifts in today’s WOD



20 min AMRAP

1 Dead lift (115/225)

1 Clean(115/225)

1 Front Squat(115/225)

1 Jerk(115/225)

-Same barbell and weight must be used for all lifts.


Z2- use 80-85% of your 1RM of the lowest weighted lift

Z1- scale as needed


Cash out-



Extra Credit

Handstand Push-ups 5×5

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