WOD WOD, June 30, 2019
SUNDAY SPECIAL Metcon (Time) In Teams of 3 for Time! 400/300 Cal Assault Bike * One player must be holding 2x 24/16 KB’s in front rack all times. * Bike then straight on KB’s * Share as required **EVERY 2:30min – complete 5 synchro Burpees KB: Reduce load
READ MOREWOD WOD, June 29, 2019
Super Saturday Metcon (AMRAP – Reps) SUPER SATURDAY 90sec on / 30sec off x 10 (5 each) a) 12 burpees over rower + max cal row b) 12 Thrusters + max sit ups Score equals teams combined cals / sit ups
READ MOREFriday Feelzzz WOD, June 28, 2019
Friday Feelzzz goes to the Aus CrossFit Champs 🙂 Metcon (AMRAP – Rounds and Reps) Workout 1 – In Pairs (R4R) 12 mins AMRAP 30 x Double Unders (do not increase each round) 3 x Power Clean – 50kg/35kg (reps increase by 3 each round e.g: 6,9,12,15,18…) Scaling – 15 Doubles per round or 60…
READ MOREWOD WOD, June 28, 2019
Double Dippin Warm-up A) 3 Way buddy T spine / Shoulder opener B) 2 Sets of: 50m KB Farmers carry R 50m KB OH carry R 50m KB Farmers Carry L 50m KB OH carry L 10m Bear crawl Gymnastics Every 3 Minutes x 5 sets ; 5 x Box Dips ( repeat 4 weeks…
READ MOREWOD WOD, June 27, 2019
Saltens of Squats Warm-up A) Partner 1 – 3x 30/30 bike Partner 2 – Mountain climber B) 3 rounds 10 KB RDL 10 Gakk squats Banded monster walk (band around feet) Back Squat (Weight) Every 3 Minutes x 5 Sets Heavy 3 – ( 85-90%1RM ) 1×3 @ 50% 1×3 @ 60% 1×3 @ 70%…
READ MOREOlympic Weightlifting WOD, June 27, 2019
Cycle 6: Snatch & Back squat Wk 1 Snatch (Weight) Every 2:30mins 1×3 @ 50% 1×2 @ 60% 1×2 @ 70% 1×1 @ 75% 1×1 @ 80% 5×1 @ 85% Clean and Jerk (Weight) Every 3mins 1x (2+2) @ 50% 1x (2+2) @ 60% 1x (2+2) @ 70% 1×1 @ 75% 1×1 @ 80% 1×1…
READ MOREWOD WOD, June 26, 2019
Full steam Warm-up Gym length Freestyle Flow / Glutes Metcon (Time) Buddy Conditioning 6 Rounds for time, in pairs ( 3 each ) 28 cap 250/200m row 10 x swing 10 x burpee 10 x swing 10 x burpee 250/200m row RX 24/16kg KB *If individuals rounds take more then 4:30 minutes reduce to 7…
READ MOREWOD WOD, June 25, 2019
Deadly Treadly Warm-up A) Athletic gym flow – DL prep Glute pulls Frankies Toe Touch drinking bird Lateral lunges rotation lunges spider man lunges Glute monster walks B) DL Barbell breakdown Deadlift (Weight) Every 3 Minutes : 1×5 @ 50% 1×5 @ 60% 5×5 @ 70% *After each set chill TFO and spin a yarn…
READ MOREWOD WOD, June 24, 2019
Nastier Girls Warm-up A) 2 Sets 10 x Cat Cow 10 x Rocking Adductor P / side 10 x T spine rotation ( 5/5 ) 10 x Planch Wrist forward leans 10 x Shoulder Taps ( 5/5 ) B) EMOM x 5 : 20 Second x Dubz ( practice ) 3 x BB Hang Squat…
READ MOREWOD WOD, June 23, 2019
Sustainable Sunday ft coach Jenn Metcon (Calories) In Pairs working in 4 minute blocks on either ski erg or Assault bike Block 1: 15/45 x 4 Block 2: 30/30 x 4 Block 3 : 45/15 x 4 Block 4: 60/60 x 2 Flow : *Partner 1 does 4 x 15/45 while partner 2 rests ,…
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