WOD WOD, March 21, 2020
Super Saturday Metcon (Time) Super Saturday 3 RFT 400m Run 12 x KB Goblet Reverse lunges 12 x Burpees 12 x KB Swings REST 2 Minutes Rx : 24/16kg Rx+ 32/20kg
READ MOREFriday Feelzzz WOD, March 20, 2020
All of those juicy, tasty Feelzzz Deadlift (1×1) Every 4 mins x 5 sets: Working off last weeks %. Set 1: 65% for 1 Rep Set 2: 75% for 1 rep Set 3: 85% for 1 rep Set 4: 95% for 1 rep Set 5: 100+ % for 1 rep Super set Ring Dips Ring…
READ MOREWOD WOD, March 20, 2020
Fruitcake Fridays Shoulder Press (Weight) E2M x 5 1 x Shoulder Press 2 x Push Press 3 x Push Jerk *Add load *FOCUS: Speed / connection of reps Metcon (Time) 3RFT- 15min cap 15 TTB 30 DU 10 Strict HSPU 30 DU 1min rest btw rounds MODZ TTB: Straight leg raises DU: 30 Singles HSPU:…
READ MORECrossFit Kids WOD, March 19, 2020
Crossfit Teens week 7 Warm-up 3 Sets 5 x Inchworm + Down Dog 10mtr Bear Crawl 20 sec Passive Hang 10 Scap pull ups Back Squat (E2MOM 3 reps x 5 sets ) Aim to increase load each set Once load adjusted work kipping progressions Metcon TNT 12 deadlifts 9 hang power cleans 6 shoulder…
READ MOREWOD WOD, March 19, 2020
Sally Robins Weighted Pull-ups (Weight) E3M x5 5 Strict pull ups *Adding weight After each set perform 30sec med ball pec hold Metcon (AMRAP – Rounds and Reps) AMRAP 18 – in pairs 3000/2700m Row (Men: 500m each, Ladies: 450m each) In remaining time complete (Round 4 Round) 3 Strict pull ups 6 Push ups…
READ MOREOlympic Weightlifting WOD, March 19, 2020
Cycle 3: Jerks & Pulls Wk 4 Snatch (Weight) EMOM 15 1 @ 65% *first 5 sets are warm ups Clean and Jerk (Weight) E90sec x10 1 Clean + 3 Jerks @ 65% *1sec pause in catch of each jerk *first 5 sets are warm ups Snatch Pull (Weight) E90sec x7 1 Sn high pull…
READ MOREWOD WOD, March 18, 2020
Sprint Finish Metcon (Weight) Squat clean + FS Combo E2M Set 1: 1+5 Set 2: 2+4 Set 3: 3+3 Set 4: 4+2 Set 5: 5+1 Set 6: 6+0 Weight: 60/40ish *If you are not confident with the clean, opt for a power clean into front squat Metcon (Time) Sprint Finish 10 x DB 2 Shoulder…
READ MOREWOD WOD, March 17, 2020
Push n Pull Functional Body Building Rotating EMOM 15 1. 6 x Dual KB Z Press @20X1 2. 6 x Feet Elevated Ring Rows @ 2020 3. REST *Build load to a tough set of 6 on the KB Press Metcon (AMRAP – Reps) Rotating EMOM 18 Minutes ( 6 Sets ) 40sec – KB…
READ MOREWOD WOD, March 16, 2020
Breath n Move Metcon (Time) 3 RFT – 15min hard cap 20 Deadlifts 20 SA DB STO (10/10) 20 DB Box step ups 2min rest btw rounds Rx 60/40 & 22.5/15 MODZ DL: Reduce load DB STO: Reduce load Step ups: reduce load Necessities 15 Min open cap , M4M with a buddy 30 Second…
READ MOREWOD WOD, March 15, 2020
SUNDAY Conditioning co. Metcon (Calories) With a buddy…BIKE or SKI 5-4-3-2-1min ON 5-4-3-2-1min OFF For total cals *Break up however you like Two options: 1. If you feel good, go for it 2. If you don’t feel good, flush it out and be happy moving. POST WOD PUMP SESH 50-40-30-20-10 Banded biceps Banded triceps
READ MORE