WOD WOD, August 23, 2019
Tap n GO!!! Warm-up A) Athletic Flow / Glutes B) DL Prep – Class BB beakdown coaches call Deadlift (Weight) E3M x 5: 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% 1×5 @ 70% 1×8-10 @ 40% *Tap and Go reps *After each set 100m Jog Metcon (Time) Crossfit Endurance 4 Rounds for time:…
READ MOREOlympic Weightlifting WOD, August 22, 2019
The Rebuild Wk 1 Metcon (Weight) Snatch high pull + Power snatch E2:30 1x (2+1) @ 50% 1x (2+1) @ 55% 5x (2+1) @ 60% *Record 60% Metcon (Weight) Clean high pull + Power clean E2:30 1x (2+1) @ 50% 1x (2+1) @ 55% 5x (2+1) @ 60% *Record 60% Metcon (Weight) Front squat +…
READ MOREWOD WOD, August 22, 2019
REGEN Session Hellova week up to this point and on the other side. Today you will have 2 options : A) Specific corrective "regen" movement / Banter B) A filthy aerobic rowing session Warm-up SESSION FLOW 10min General warm-up 5min explanation/organization 20min Mobility/strength/rowing conditioning 5min pack up 15min foam roll/stretch Necessities BUDDY AMRAPS FOR QUALITY…
READ MOREWOD WOD, August 21, 2019
Hump day Rump day Warm-up A) Hip Flow / Glutes B) Squat Prep Tempo Back Squat variety (Weight) E3MOM x 5 3 Back squats Rep 1: Tempo (3-0-1-1) Rep 2: 3sec pause ( 1-3-1-1 ) Rep 3: Normal ( 1-0-1-1 ) *Start at 40% and work up-to no heavier than 75% *After each set perform…
READ MOREWOD WOD, August 20, 2019
The WODfather Warm-up A) Gym length flow B) Barbell tech, PC and PJ Metcon (Time) Pairs Chipper: 27 Minute running cap Part A) For time ( 20 minute cap ) Row 1000/800m 22 x PC and Push Jerk 22 x C2B Pull Ups Row 800/600m 16 x PC and Push Jerk 16 x C2B Pull…
READ MOREWOD WOD, August 19, 2019
Monday EMOMATHON A massive shout out to all Chamber ALLSTAR’s teams and supporters. What a weekend you all put on. Full praise is deserved to you all and THANKYOU for representing The Chamber! Warm-up A) Partnered shoulder opener B) Handstand progressive warm-up C) Move into skill portion of the session Skill 4 Rounds for quality,…
READ MOREWOD WOD, August 18, 2019
Sunday Runday Metcon (AMRAP – Rounds and Reps) Back on the sustainable Sunday fitness train… In Pairs AMRAP In 26 400m x run 30/20 x Cal bike / ski 200m x run 15/10 x cal Bike / ski 100m x KB Front rack carry *1 player works , 1 rests * Each player completes same…
READ MOREWOD WOD, August 17, 2019
Saturday Spice n Rice All the best to the 5 Chamber ALLSTARS teams competing this weekend. Get down in your Chamber get up and support these champions! Metcon (AMRAP – Rounds and Reps) Teamwork makes the Dream work AMRAP 25 – with a partner 400m x Partner run 10 x Synchro burpees 20 x DBall…
READ MOREWOD WOD, August 16, 2019
Friday Frothaz Warm-up 2 Rounds of 40sec on/20sec off 1- Bike 2- Skipping 3- 5/5 DB press Shoulder Press (Weight) E3M x 5 Sets, building: 3 x Strict Shoulder Press 5 x Push Press *5/5 DB row after each set – Heavy Metcon (Calories) Friday Breather EMOM EMOM x 21 1. 45 Second x Cal…
READ MORECrossFit Kids WOD, August 15, 2019
CrossFit Teens Term 3 Week 4!!! Game Hungry Hippo’s Gymnastics Weighted Pull ups! E3MOM x 5 : 5 x Weighted / Strict Pull ups Set 1 @ BW Set 2/3/4 @ weighted Set 5 @ BW Scale Set 1 : 10 x Ring Rows Set 2/3/4 : 5 x Banded from J hooks Set 5…
READ MORE