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Junkyard Dog


Photo credit –

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


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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