WOD WOD, May 2, 2019
Body weight badass Gymnastics Every 3mins for 5 sets ( repeat from 2 weeks ago ) Strict pull ups: Set 1 & 5: BW Set 2,3,4: Weighted (if possible) After each set 10sec Flutter kicks + 10sec Hollow hold *Set 1 & 5 are the "easier" sets *Sets 2,3,4 are the harder sets *10 ring…
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Deadman Running Warm-up 3 rounds 100m run 20 Russian swings 20sec External oblique opener 10 x glute bridges with kettlebell on hips Deadlift (Weight) Every 30sec for 6mins: 1 Deadlift @ 60% *Grab a buddy and go * Pull with SPEED Metcon Every 2mins x10 (20mins): Partner 1: 200m run Partner 2: 30sec dball hold…
READ MOREWOD WOD, April 30, 2019
Breath n Move Consistency is key ! Warm-up A) Banded Lats x 2 Mins per side B) WOD PREP : EMOM x 8 Minutes : 2 Sets : 1 : 40 Second row 2. 40 Second Plank 3. 30 Second wall walk into hold 4. 40 Second alternating leg step ups Metcon (3 Rounds for…
READ MORECrossFit Kids WOD, April 29, 2019
Crossfit Pre-Teens Warm-up Back Squat (Weight) E2MOM 5 back squats In rest take 30sec for handstand play; – wall – freestanding – wall walk – box Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 15 deadlifts 10 burpees 5 out and back shuttles (100m) Options Deadlift – tech bar/kb
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Magical Mondays Warm-up A) Hip Flow B) Burgener Warm up ( 1/2 ) C) PC tech D) Movement standards Metcon (Weight) E4MOM x 4 Sets 5 x Power Cleans – reset each rep + 10 x Front rack reverse lunges + # Ring Muscle Up /Ring Dip / Ring Push up + 10 second hold…
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Chats with the Chief – Blog 4
PART 4 : Leaning in / Reflection It’s hard to believe that in exactly one week from now, this journey I have been on will reach its peak and the culmination of 12 weeks of mental, emotional and physical effort will be put to the ultimate test as I tackle the Busselton 70.3 Half Ironman….
READ MOREWOD WOD, April 28, 2019
Savage Sunday 😂 Metcon (Calories) Today’s it just you , me and your favourite machine ! 30 x Second bike / ski / row 2 Minutes rest X 8 sets *No pacing , all in from the get go Rest 3 Minutes 1 x 60 second max effort Score equals total calories at completion
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Buddy “Vader” Warm-up Hip Flow Banded squats DB high pulls Beat swing/TTB progression Metcon (AMRAP – Rounds and Reps) In Pairs : AMRAP in 25 Run 200m 21 x Wall Ball 9/6kg 18 x DB Snatch 22.5/15kg 15 x Burpee ( scale to 10 ) 12 x Toes 2 Bar ( knee raise ) Alternate…
READ MOREWOD WOD, April 26, 2019
Party Pump Accessory Friday Bro Session -16 Minutes 8 x BB Z Press 12 x DB Rows 30 Second Ring Support 8 x DB Box Step Overs – same bells as rows ( 4/4) Buddy Up – M4M Metcon Simple, effective practice EMOM 20 Min 1- 15/10cal Bike or Ski Min 2- 60 DU Min…
READ MOREWOD WOD, April 25, 2019
ANZAC DAY HERO WOD Warm-up Basic Flow Pull up progressions Front squatting progressions Gallagher and Mcdonald (Time) 2 RFT 200m Run 16 x KB Swings 24/16kg 16 x Pull Ups 16 x Front Squats 52.5/35kg 200m Run 14 x Swings 14 x Pull Ups 14 x Front Squats 200m Run 12 x Swings 12 x…
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