WOD WOD, October 1, 2019
DUDT Metcon (Weight) WOD Prep Lifting E2M x6 1 Deadlift 1 Hang power clean 1 Shoulder to overhead *Working up to heavy set Metcon (AMRAP – Reps) 2min on/2min off x 5: 12 Deadlifts 9 Hang power cleans 6 Shoulder to overhead Max DU in remaining time Rx 50/35 Rx+ 60/42.5 *Another perfect chance to…
SEE EVENTWOD WOD, September 30, 2019
PUBLIC HOLIDAY MASH UP Metcon (AMRAP – Rounds and Reps) AMRAP 25 – In Pairs 200m Run 5 Burpees 10 DB snatch 15 KB swings 20 Abmat sit ups Rx 22.5/15 & 24/16 *Repeat each movement twice each before continuing Gymnastics In Same pairs : 3 – 4 Rounds each ( 12 mins tops )…
SEE EVENTWOD WOD, September 29, 2019
Mikko’s Triangle Progression! Metcon (Calories) Teams of 5! 10 rounds 1min Bike 1min Row 1min Ski 2min Rest *50/55sec work, get straight off and straight onto the next machine *Let the calories tick over *Everybody starts on bike
SEE EVENTWOD WOD, September 28, 2019
Super Saturday Metcon (AMRAP – Rounds and Reps) AMRAP 30 – Teams of 3 90 Bar facing burpees 60 Deadlifts 30 Strict HSPU 15 Deadball over shoulder Rx 70/45BB & 55/35DB Must wait for each other and work together After each movement team must do: 150m Run OPTIONS: DU: 60 Singles DL: Reduce load SHSPU:…
SEE EVENTFriday Feelzzz WOD, September 27, 2019
Fitness and Feelzzz 😍👌 Deadlift (5×5) Week 2 – Push/Pull Every 4 mins x 5: 5 x Deadlift @ 60 % of what you hit last week. Super set 5 x Shoulder Press @ 60 % of what you hit last week. Shoulder Press (5×5) Pull-ups (5 sets ‘x’ reps) Emom x 10 Odd mins:…
SEE EVENTWOD WOD, September 27, 2019
Friday Chippin Necessities End of the week, full-body reset- with a buddy x 14 mins 8 x P /side Half kneeling DB Press ( 3-x-1-1 ) 10 x P / side Cross body DB RDL ( 3-x-1-1 ) ( DB opposite hand to lead leg) 8 x P / side DB SA Row ( 2…
SEE EVENTCrossFit Kids WOD, September 26, 2019
Crossfit Teens Week 10 Warm-up Dodge Ball 3 rounds 200m run 10 shoulder taps 30 sec hang 3 x wall walks Skill Gymnastics skills Alt EMOM 12 Min 1 – #pull ups/10 kip swings Min 2 – 20 sec handstand hold/wall walk to handstand Metcon (Time) 3 rounds for time 300m run 6 pull ups…
SEE EVENTWOD WOD, September 26, 2019
The long game Metcon (Time) 4 Rounds for time: 300m Run 8 C2B pull ups 12 Burpee to target 8 TTB 50 DU 2min Rest after each round *Start rounds 2 & 4 from the bottom *25min cap OPTIONS: Run: Row C2B: PU/Jumping/Ring rows (12) BBJ: Burpee step ups TTB: Straight leg raises DU: 50…
SEE EVENTOlympic Weightlifting WOD, September 26, 2019
Cycle 9: Tempooooo Week 2 Metcon (Weight) 5sec Snatch Deadlift (to power position) + Snatch E2M 1×2 @ 50% 1×2 @ 60% 1×1 @ 70% 7×1 @ 72% Metcon (Weight) 5sec Clean deadlift (to power position) + Clean E2M 1×2 @ 50% 1×2 @ 60% 1×1 @ 70% 7×1 @ 72% Metcon (Weight) Pause Split…
SEE EVENTWOD WOD, September 25, 2019
“Nitrous” Accessory All Things Lunges E2M x6 Set 1 & 2: Double KB Farmer hold lunges Set 3 & 4: Double KB FR lunges Set 5 & 6: SA OH lunges (up 1 arm, back the other) *From Rig to rower and back *After each set complete 5 Tempo ring rows *Change weights up or…
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