WOD WOD, December 28, 2019
Super Saturday Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 25 90 Wall balls 60 DB snatch 30 Synchro Sit ups 10 Dball to shoulder 1200m Run Rx 22.5/15 & 55/35
READ MOREWOD WOD, December 27, 2019
OOOOOFFFTTTT Metcon (Calories) Work off the Turkey Teams of 3 10 Rounds of 45sec Row In "Rest" complete: A) 45 x Dubz B ) 30 Second Dual KB FR Hold *New person every min *Try go straight from the rower to the DU with minimal rest *45 Second cap on Dubz
READ MOREWOD WOD, December 24, 2019
Mayhem Madness Metcon (3 Rounds for reps) Thank Crossfit Mayhem! In Pairs 0-8mins 100/80cal Row 30 Synchro bar facing burpees 8-16mins 100/80cal ski 30 synchro bar facing burpees 16-24mins 100/80cal bike 30 synchro bar facing burpees *Start anywhere *7min cap on each block *if you finish early – extra rest!
READ MOREWOD WOD, December 23, 2019
Stop n Go Monday Chippa Metcon (Time) Stop n Go Chipper. For Time 75 DU 25 Wall balls 400m Run 25 Deadlifts 25 TTB 25 Deadlifts 400m Run 25 Wall balls 75 DU Rx 60/40 *30sec rest after each movement *18min cap OPTIONS DU: 50 reps or 100 Singles Run: 400m Row or 30/24cal Bike…
READ MOREWOD WOD, December 20, 2019
Friday Flushing Metcon Simple Condition. 2 Sets – Change every 5mins a) 4min bike b) 4min row c) 600m Run (400m mark then 200m mark) (you should get at least 1min rest with this, scale back if not) *Aim for consistent pace rather than max efforts *No extra rest between sections *WIND IT BACK FOR…
READ MOREWOD WOD, December 19, 2019
EMOM Lyfe Good time to start winding down for the Chrissy comp gang Warm-up 30sec on/30sec off x2 1- Ski 2- Hollow Hold 3- Nurpee 4- Plank 5- Rope pull from floor Metcon (Calories) EMOM 20 ( 4 sets) 1. 15/12 cal ski ( inside PU rig ) 2. 6/6 x DB HC and J…
READ MOREOlympic Weightlifting WOD, December 19, 2019
Cycle 12: End of year Maxout! Clean and Jerk (Weight) E30sec x5mins 1 @ 50% Then 15mins to work upto max *go every 90sec/2mins Snatch (Weight) E30sec x5mins 1 @ 50% Then 15mins to work upto max *be smart in your jumps and go every 90sec/2mins Front Squat (Weight) 12mins to work upto a heavy…
READ MOREWOD WOD, December 18, 2019
TootyBooty Warm-up 3 rounds Skip KB Deadlift/Russian swing/SDHP Spiderman lunge/Banded squat/Medball banded squat Back Squat (Weight) E3M x5 – 70-80% *5mins to work upto working weight then start clock Min 1: 2 reps Min 2: 4 reps Min 3: 6 reps Min 4: 4 reps Min 5: 2 reps Metcon (Distance) CARDIO OPTION 30/30 x…
READ MOREWOD WOD, December 17, 2019
Speed n Skill Warm-up Lat mobility 3 rounds 100m jog Hang power clean progression rig progression (dead hang/scap pull-ups – beat swing – pull up) Holds and Carries Gymnastics Strength (Pre-WOD) EMOM 15 1- 3-6 Strict C2B/PU/banded PU/Tempo ring row 2- 3-6 Barbell roll outs/30sec gymnastics plank hold 3- 30sec HS hold/double KB OH hold…
READ MOREWOD WOD, December 16, 2019
Merry Liftmas Warm-up A) Full-body gym length athletic warm-up B) Glute Flow Deadlift (Weight) 0-10mins – E2M x 5: 3 x Deadlift working upto 75-85% ( Not max ) 10-20mins – E2M x 5 : 3 x Push press working upto 75-85%% 20-30mins: @Conversational pace AMRAP – M4M 6 Strict ring dips/Banded ring dips/Parallette dips…
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