WOD WOD, February 12, 2020
Hump day Rump day WK 5 Warm-up 30sec Glute activation each side Banded walks 10 step fwd/back 10 Banded squats with tempo 10 Banded psoas march with pause 30sec Glute activation each side Bankded walks 10 step sideways 10 Banded squats with tempo 20 Banded psoas march with pause Back Squat (Weight) E3M 4×4 @…
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Speed Demons Holds and Carries Pre WOD Midline – with a buddy 300m Sandbag/deadball walk Med ball pec walk *change every 75m (go to 150m mark and back, twice) Metcon (2 Rounds for reps) On a running clock a) 0-8 mins : For time 50 x Dubz 10 x Burpee 40 x DUbz 10 x…
READ MOREWOD WOD, February 10, 2020
Pushing Tin Push Jerk (Weight) Paused Push Jerk – From Racks E2M 3-3-3-3-3 *2 Count pause bottom of dip *2 Count pause in catch *Work positions not maxes Push Press if required Metcon (2 Rounds for reps) AMRAP 8 15 x Step Down BJ 12 x T2B 9 x S2OH REST 4 MINUTES AMRAP 8…
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Sunday Ski Sustain Making bis and tris Aerobic 😉 OOOOFTT Metcon (Distance) In Teams of 4 Every 4 minutes x 6 sets complete : 60 second ski for meters 60m DB farmers Carry ( Heavy ) Flow : Continuous Conga line *Each team mate rotates through the ski on the minutes *Carries MUST take 60…
READ MOREWOD WOD, February 8, 2020
Super Saturday Metcon (AMRAP – Rounds and Reps) 2 Part buddy AMRAP a) AMRAP in 12 Minutes 6 x C2B Pull Ups 6 x DB Box Step Up on and over ( 2 x DB ) 9/6 x bike (+1 cal each round ) REST 4 MINUTES b) AMRAP in 12 Minutes 6 x Burpee…
READ MOREFriday Feelzzz WOD, February 7, 2020
Flexual Feelings on Friday Metcon (Time) Flexual Feelings on a Friday. From 0-15 mins: Shoulder Press – Work to a heavy single for the day. W.up: 5 reps @ 50% 4 reps @ 60% 3 reps @ 70% 2 reps @ 80% 1 rep @ 90-95% 1rep @100+ % Rest 15-20 mins – get set…
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Friday Shoulder Bouldering Z- Press (Weight) E4MOM x 3 Sets Min 1 : 6 x BB Z Press @ 3011 Min 2 : 8 x DB Row p/side @ 2111 Min 3 : 30-60 FLR – rings Min 4 : FULL REST *Quality and Tempo focus! Metcon (5 Rounds for reps) E4M x5 300m Run…
READ MORECrossFit Kids WOD, February 6, 2020
Crossfit Teens Week 1 Warm-up Gav Game…? Loop band walk fwd/back/sides 3 rounds 10 tempo air squats 10 inchworm walkouts 10 shoulder taps Front Squat (E2MOM 5×5 ) 5×5 E2MOM Handstand in between sets – Free/wall – Wall walk – Box assisted walk to stacked pos Metcon 2 x 3RFT 10 wall balls 10 kb…
READ MOREWOD WOD, February 6, 2020
Skillz pay the Billz Holds and Carries Pre WOD Strong prep In Pairs 400m walk together 1 person take a sandbag/Deadball 1 person take a medball *Swap every 50m The sandbag/deadball should be reasonably light Go 1 weight down to what you normally use Metcon 3x AMRAP 5; 2min rest/organise after each a) Practice rope…
READ MOREOlympic Weightlifting WOD, February 6, 2020
Cycle 2: Basics Wk2 Metcon Muscle Sn + OHS EMOM 5: 1+2 Bar only Snatch (Weight) 1 rep E90sec x10 1-5: work up 6-10: 60-65% Clean and Jerk (Weight) 1 rep E90sec x10 1-5: work up 6-10: 60-65% Back Squat (Weight) E3M x5 Work upto 1×5 @ 70% *if you did last week, increase 2.5kg
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