Friday Feelzzz WOD, September 20, 2019
End the week right in the Feelzzz Deadlift (1×1) Pull/Push Super Set: Every 4 Mins x 5 sets: Set 1: 5 Reps Set 2: 4 Reps Set 3: 3 Reps Set 4: 2 Rep Set 5: 1 Rep Super Set A1 & A2 Shoulder Press (1×1) Pull-ups (5 sets of ‘x’ reps) Pull/ Push Gymnastics:…
READ MOREWOD WOD, September 20, 2019
OPEN WOD 11.4 Delicious Necessities 14mins w/buddy: 10 x PVC Discloates 6/6 SA DB push press 30/30m DB OH Carry 10 x Scap Pull-ups / Beat swings / Pull-Ups 30 Second Glute prep – walks/thrusts/ squats CrossFit Games Open 11.4 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120#…
READ MOREOlympic Weightlifting WOD, September 19, 2019
Cycle 9: Tempooooo Week 1 Metcon (Weight) 5sec Snatch Deadlift (to power position) + Snatch E2M 1×2 @ 50% 1×2 @ 60% 8×1 @ 70% Metcon (Weight) 5sec Clean deadlift (to power position) + Clean E2M 1×2 @ 50% 1×2 @ 60% 8×1 @ 70% Metcon (Weight) Pause Split Jerks (1sec pause in dip &…
READ MOREWOD WOD, September 19, 2019
Power to the People Metcon Pre-fatigue lifting: EMOM 21 1- 15/12 cal bike 2- 15 Sit ups 3- 3 Power cleans (drop & reset) Rx 70/45 *45sec cap on bike *Start on Bike OPTIONS: Sit ups: reduce reps to 12 PC: Reduce weight Power Clean (Weight) E3M x5 3 TnG Power cleans (working upto 3RM)…
READ MOREWOD WOD, September 18, 2019
The Crossfit Gymnastics Handstand skill session / Playtime – fun is the goal Alternating EMOM x 12 Minutes Minute 1 : Work HS Option 1: walks 2: Holds 3: Kick Ups to a wall – play with free-standing hand/foot drills/taps 4. Push Up Support x 40 seconds Minute 2: Hollow Hold Development option: 1: 30…
READ MOREWOD WOD, September 17, 2019
Tuesday Chippin Metcon (AMRAP – Rounds and Reps) In Pairs, AMRAP in 20 Minutes 125 x Wall Balls 75 x T2B 25 x Deadball Onto 30" Box *Every 4 Minutes including 0 : 20 x Box Jumps ( 10/10 ) RX : 9/6kg, 55/35kg OPTIONS: DB : Reduce Load WB : Height / Load/ Goblet…
READ MOREWOD WOD, September 16, 2019
Push n Pull Close Grip Bench Press (Weight) E3Mx 5 Set 1: 6 @ 50% Set 2-5: 6 @ 60% TEMPO : 3-1-1-1 *1-2 x Rope climb after each set *Choose a weakness ie : Legless / L seat / Go higher / Footwork Metcon (AMRAP – Rounds and Reps) AMRAP 12 150m Run 5…
READ MOREWOD WOD, September 15, 2019
Sunday on the Slopes Team work makes the dream work today crew Metcon (Distance) In teams of 5 25-30 minute AMRAP Max distance ski erg *After each effort ( alternate movement after each effort ) 1. 12 x box jump overs 24/20" 2. 12 x DB goblet squats 22.5/15kg *Every 5 minutes including 0 ,…
READ MOREWOD WOD, September 14, 2019
Saturday Slammin Metcon (AMRAP – Rounds and Reps) In Pairs : 2 Minutes on / 1 Minute off x 8 ( 25 Minutes total ) AMRAP 50 x Chest 2 Bar Pull Ups 50 x Deadlifts 70/47.5kg 50 x Bar Facing Burpees 50 x Ab mat sit ups *Break up as pleased, just keep charging…
READ MOREFriday Feelzzz WOD, September 13, 2019
Friday Feelzzz African Delight Snatch Balance (1×1) ***Week 4*** Every 2 Mins x 5: Set 1: 5 reps Set 2: 3 reps Set 3-5: 1 rep increasing to a heavy single. Overhead Squat (1×1) Every 3 mins x 5 sets: Set 1: 5 reps Set 2: 3 reps Set 3-5: 1 rep increasing to a…
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