WOD WOD, February 1, 2019
Friday Party Pump Warm-up Full body flow / BB tech/ Ring dip tech / positional play Power Clean (Weight) Strength / Power / Stability E4MOM x 4 Sets Minute 1 : 1 x Power Clean Cluster of 5 reps 70 % of max 1-1-1-1-1 ( 8-10 Rest between ) PERFECT REPS Minute 2 : Full…
SEE EVENTWOD WOD, January 31, 2019
Grip n Rip Warm-up Pull Up Prep Metcon (Weight) Strength : Weighted Pull Ups E2MOM x 6 Sets 5 -3-1-1-3-5 reps for total load *Add the total amount of load lifted across all 6 sets *OPTION Pause Banded Chest 2 Bar 3-3-3-3-3-3 *Ensure athletes are hitting full range Metcon (Time) Team Conditioning session – 24…
SEE EVENTOlympic Weightlifting WOD, January 31, 2019
Consistency Cycle wk 1 Snatch (Weight) Every 2mins x 9 2×3 @ 50% 1×2 @ 60% 6×1 @ 70% Tight on the %’s Should be no misses Record 70% weight Clean and jerk (Weight) Every 2mins x 9 2x (2+2) @ 50% 1x (2+2) @ 60% 6×1 @ 70% Tight on the %’s Should be…
SEE EVENTWOD WOD, January 30, 2019
Fun in the Sun Warm-up T spine opener / glutes / scaps – shot n sharp as Part A) will prep us for the WOD Accessory Accessory Skill WOD – 10- 12 Minute cap 3 Rounds for quality : 50m x SA KB Farmers carry left 50m x SA farmers carry Right 10m x Handstand…
SEE EVENTWOD WOD, January 29, 2019
SQWAAATS With the Lot Huge 3 days prior to this of conditioning. Enjoy the reset, strength / power gains and a spicy accessory finisher to compliment the lifting… its gonna be a good day! Warm-up Hip / T spine / Front rack flow – GET SWEATY Front Squat (Weight) Strength / Posture : Every 4MOM…
SEE EVENTWOD WOD, January 28, 2019
Public Holiday HERO Spin off “Colin” Metcon (Time) In Teams of 2, complete 4 rounds for time : 800m Sandbag Run ( 400m Each ) Split distance as pleased 24 x Push Press 52.5/35kg – Shared 24 x Box Jumps 24/20" – Shared 24 x SDHP 52.5/35kg – Shared Run : No sandbag BB :…
SEE EVENTWOD WOD, January 27, 2019
“BROCK” In Teams TEAM BROCK (Calories) In Teams of 2 for total combined calories: AMRAP in 8 Minutes : Row Calories AMRAP in 8 Minutes : Ski Erg Calories AMRAP in 8 Minutes : Assault Bike Calories *EVERY 2 MINUTES BOTH TEAM MATES COMPLETE 7 x SYNCHRO BURPEES *NO REST BETWEEN MACHINES>>> ROLLING AMRAP
SEE EVENTWOD WOD, January 26, 2019
Aussie Day Beach WOD Its all about the fun today guys. Buddy up and tap this lil old school Crossfit HERO WOD how you please. We will have some rep scaling options so we all wrap it up about the same time and all have the same amount of post WOD chest pump… happy days…
SEE EVENTWOD WOD, January 25, 2019
Open Prep 😉 Warm-up Shoulder / Bench / Pull up Prep Bench Press (Weight) Every 4MOM x 4 Sets Minute 1 : 6 x Bench Press @ 65 % Minute 2 : Rest Minute 3 : Max Set BW Strict Pull Ups Minute 4 : Rest Pull up options : 5 x Buddy assist Pause…
SEE EVENTFriday Feelzzz WOD, January 25, 2019
That Open Prep 2019 Friday Feelings Brooo! Snatch Balance (5×5) 10 mins on the clock: 5×5 all at the same weight. Refer to 11/01/19 – go up in weight slightly. This is a skill piece working speed under the bar and receiving position. Snatch (1×1) It’s go time 🙂 We’ve been working variations of the…
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