WOD WOD, May 14, 2019
The devil you know Warm-up Pull Up Prep : 3 sets : 8 x Banded Lat act 8 x KB Half kneeling Press 10m x Baby crawl 10m x Bear crawl Gymnastics Week 3 of this complex – may be able to add a little more load …. Every 3mins for 5 sets : 5…
READ MORECrossFit Kids WOD, May 13, 2019
Crossfit Pre-Teens Warm-up Fish game (rower) Rope climb tech – Holding weight on rope – Pulls from floor – Foot work Deadlift (Weight) Deadlift + Rope climb E3MOM 5×5 + 1 ascent Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 10 alternating lunges 5 box jumps 10 abmat situps 100m row Options Box jump…
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Chats with the Chief – Blog 5
PART 5 : Race Day What… a… day … Finally, the moment of truth, the day I had been eagerly anticipating finally arrived and the feeling of trepidation had finally kicked in. I was excited to put all prior effort and commitment to the test but also fearful of not knowing what that would feel…
READ MOREWOD WOD, May 12, 2019
Sunday Condition Warm-up 1. Foam roll lats – 2min per side 2. Tabata of below movements Glute activation Right Glute activation Left Dead hang Med ball Pec hold Metcon (Calories) Pick Your Poison with a buddy. On any machine… 5-4-3-2-1min ON 5-4-3-2-1min OFF Two Options: 1. If you feel good, go for it. 2. If…
READ MOREOpen Gym WOD, May 11, 2019
Mothers Day WOD Metcon (AMRAP – Rounds and Reps) Happy Mother’s Day to all of you amazing ladies 🥰 Grab a buddy and have some fun with your dose of fitness today : In pairs : AMRAP 23 minutes 800m row 100 squats / goblet squats 80 sit ups 40/40 feet anchored 60 lunges /…
READ MOREWOD WOD, May 11, 2019
Shouldering the Load Metcon (AMRAP – Rounds and Reps) With a partner, AMRAP 25: 1600m Run (200m blocks) 400m Dball carry (50m blocks) 800m Run (200m blocks) 60 TTB 400m Run (200m blocks) 30 Synchro burpees Rx 55/35 *Dball carry: Partners walk together 1 partner carries up, other carries back OPTIONS: Run: Row/Ski ( if…
READ MOREWOD WOD, May 10, 2019
Fruity Fridays Warm-up A) Hip Flow B) Glutes C) BB complex break down empty BB Metcon Every 4MOM x 3 Sets for absolute quality 10 x Pendlay Rows – light – moderate – 45/30kg guide 10 x RDL 10 x Back Rack Reverse Lunges ( 5/5 ) 10 x Strict Ring Dips Dips : Ring…
READ MOREWOD WOD, May 9, 2019
Grinding Warm-up Resets warm up 2-3 Sets of 10 x Cat Cow 5 x Rocking adductor each side 5 x T Spine rotation each side 5 x Bird dog 10 x Clams per side Metcon (Time) 3 Rounds for time – 18 Cap 400m x Run 100m x DB Farmers carry 22.5/15kg 60 DU 10…
READ MOREOlympic Weightlifting WOD, May 9, 2019
Cycle 4: Jerks & Pulls Week 2 Snatch (Weight) 5mins to work upto 60% Then, every 2mins 5×2 @ 60% + 2.5kg Metcon Press in Jerk split EMOM 5 – 5 reps *barbell only Clean and Jerk (Weight) Every 3mins 1x (2+2) @ 50% 1x (2+2) @ 60% 3x (1+2) @ 70% + 2.5kg (2+2)=…
READ MORECrossFit Kids WOD, May 9, 2019
Crossfit Teens Warm-up Stick Game Squat prep – Glute band walks – Air squat in glute band (cue knees out!) – Squat mobility flow – perfect stretch Back Squat (Weight) 5×5 E2MOM Handstand in between sets – Free/wall – Wall walk – Box assisted Metcon (AMRAP – Rounds and Reps) AMRAP 9 min Mini Cindy…
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