WOD WOD, October 5, 2019
Super Saturday Metcon (AMRAP – Reps) In Pairs, sharing reps as pleased AMRAP in 30 Minutes 100 x Cal Row 100 x Double KB Front rack reverse lunges 100 x Kipping HSPU 100 x Dubz *Every 5 Minutes, Including 0, 200m team farmers carry with same bells as lunges Rx 20/12kg x 2 Rx +…
READ MOREFriday Feelzzz WOD, October 4, 2019
Those Week Before The Open 2020 Feelzzz Deadlift (5×4) Every 3 mins x 5 sets: A1 – 4 x Deadlifts @ 70% Super Set A2 – 4 x Shoulder Press @ 70% Shoulder Press (5×4) Pull-ups (5 x ME) Every 2 mins x 5 sets: B1 – 1 x Unbroken ME of Strict Pull ups…
READ MOREWOD WOD, October 4, 2019
Buddy 11.5 Metcon (AMRAP – Rounds and Reps) Crossfit Open 11.5 – In pairs AMRAP 20 5 Power cleans 10 TTB 15 Wall balls *Round 4 round Rx 65/45 OPTIONS: PC: Reduce load TTB: Straight leg raises WB: Height/weight Power Clean (Weight) Post-WOD Lifting – with your buddy 1RM Power clean *Score is combined weight…
READ MOREWOD WOD, October 3, 2019
Sharpen the sword The major focus of today is getting better at pull-ups/efficiency. Practice makes perfect! Gymnastics Kipping Pull Up skill session / Workshop Part 1 : Tabata Hollow hold Superman hold Part 2 : Reverse tabata Active hang Part 3 : Reverse tabata Beat swings/Kip Part 4 : E30sec x6 3 Kipping pull-ups *Yes…
READ MOREOlympic Weightlifting WOD, October 3, 2019
Cycle 9: Tempooooo Week 3 Metcon (Weight) 5sec Snatch Deadlift (to power position) + Snatch E2M 1×2 @ 50% 1×2 @ 60% 1×1 @ 65% 1×1 @ 70% 6×1 @ 75% Metcon (Weight) 5sec Clean deadlift (to power position) + Clean E2M 1×2 @ 50% 1×2 @ 60% 1×1 @ 65% 1×1 @ 70% 6×1…
READ MOREWOD WOD, October 2, 2019
The repeat lyfe Metcon (Time) Run Repeats E4M for 6 rounds: 200m Run 10 DB box step ups 100m Run 5 Burpee box jumps Rx 22.5/15 *Record slowest round *Sprint rounds *Rounds capped at 3min OPTIONS: DB Step up: Reduce load BBJ: Burpee to plate/s Post WOD PUMP Post-WOD Pump 3 rounds/10mins – M4M with…
READ MOREWOD 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…
READ MOREWOD 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 )…
READ MOREWOD 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
READ MOREWOD 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:…
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