WOD WOD, May 20, 2019
Holding on Warm-up A) 2 Sets : 10 x Inch worm walk outs – sumo stance 10 x Rockind Adductor 10 x Quadraped Shoulder taps B) Get into Accessory AMRAP Necessities Pre WOD Unilateral Strength work 12 Minute AMRAP 8 x Half kneeing DB press per side 50m SA KB farmers carry per side 8…
READ MORECrossFit Kids WOD, May 20, 2019
Crossfit Pre-Teens Warm-up Agility course – Rope balance walk – Ladders – Hurdles – Cone agility run Relay race Skill Pull up – skill focus – Hang – Kip swing – Pull up (use bands across rig not from bar) EMOM 7min 5 x chosen variation pull up work Metcon EMOM 30/30 work rest for…
READ MOREWOD WOD, May 19, 2019
Sunday Funday Metcon (AMRAP – Reps) In Pairs : 4 Rounds each : 4 Minutes on / 4 Minutes off : Run 400m 10 / 7 x Cal Assault bike sprint Max rep DB Box step Over 15/10kg DB’s Accessory The Booty Build : In pairs : 3 sets each : 10 x Box Hammy…
READ MOREWOD WOD, May 18, 2019
Saturday Slamma Metcon (Time) For time in pairs 100 x Wall Balls 100/80 x Cal Row 50 x DB 2 Shoulder 55/35kg 100/80 x Cal row 100 x Wall Balls *Buddy must hang off the bar for WB
READ MOREWOD WOD, May 17, 2019
Friday Grindin Warm-up Snatch Prep Barbell tech – all positions – coaches call Power Snatch (Weight) Every 2mins for 6 sets: Power snatch + 2 OHS *Building up to heavy set *If not comfortable with OHS, go lighter and work technique rather than load Metcon (AMRAP – Rounds and Reps) Friday Crossfit – Grinder AMRAP…
READ MOREWOD WOD, May 16, 2019
Bis n Tris Warm-up Wednesday recovery Foam roll quads / ITB / Glutes Stationary Hip Flow Skill movement Demo RC / RD and progressions Gymnastics Skill Based EMOM x 20 – 5 sets 1 : 20 Second Hollow Flutters + 1 x Rope Climb AHAP 2 : 30 Second Rack support – KB 3 :…
READ MOREOlympic Weightlifting WOD, May 16, 2019
Cycle 4: Jerks & Pulls Week 3 Snatch (Weight) 5mins to work upto 60% Then, every 2mins 5×2 @ 60% + 5kg Metcon Press in Jerk split EMOM 5 – 5 reps *barbell only Clean and Jerk (Weight) Every 3mins 1x (2+2) @ 55% 1x (2+2) @ 65% 3x (1+2) @ 70% + 5kg (2+2)=…
READ MORECrossFit Kids WOD, May 16, 2019
Crossfit Teens Warm-up Cone grab P Chain prep – 2 rounds – 10 xRDL with PVC – 10 x Good morning with PVC – 10 x drinking bird Deadlift (Weight) E2MOM 5×5 Ring supports in between – High – ring dip support – Low – push up support – Paralettes/boxes Metcon Odd objects/EMOM Min 1…
READ MOREWOD WOD, May 15, 2019
Tin Shifting Warm-up 3 rounds: 1- 30sec rowing 2- 30sec banded squats BB tech – coaches calls Clean + Front Squat (Weight) E2MOM : 1 Squat clean + 4 front squats 2 Squat cleans + 3 front squats 3 Squat cleans + 2 front squats 4 Squat cleans + 1 front squat 5 Squat cleans…
READ MORECrossFit Kids WOD, May 15, 2019
Crossfit Kids Warm-up Naughts and crosses Animal flow – Frankenstein walks – Zombie walks – Spiderman lunge – Free choice run! Skill Deadlift – PVC – KB Let’s build on our deadlifting skills from last term! What’s your best angry gorilla face??!! Metcon AMRAP 4 mins How many rounds can you do? Keep track on…
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