WOD WOD, April 5, 2019
Friyay Mini Chip Accessory Strength – accessory – 12-15 minutes – buddy up M4M L seat KB Press x 12 Reps ( 6/6 alternating ) SL KB BOX Step Up x 10 Reps ( 5/5 Alternating ) SA KB Farmers carry x 50m per side False Grip Ring Row x 8 Looking for 2 rounds…
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Chats with the Chief – Blog 2
PART 2 : “ Coach Knows “ Coaching, it seems that we are now smack bang in the middle of a fitness phenomenon with gyms and online training / coaching platforms popping up on our news feeds daily. More than ever, we have the world at our fingertips which has lead me to the topic…
READ MOREWOD WOD, April 4, 2019
IWT Warm-up Squat Prep Front Squat (Weight) Strength – Front Squat Every 3MOM x 5 Sets 3 x Front Squats @ Build to a heavy set of 3 Reps *I want set 5 to be the heaviest – be sharp with load increases *Start at 50 % 1rm THEN 60% 70 % 80 % 85-90%…
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Oly – Complexes wk 2 Metcon (Weight) Snatch + Low hang snatch 15min open cap Build upto heavy set Metcon (Weight) Clean + 2 Front squats + Jerk 15min open cap Build upto heavy set
READ MOREWOD WOD, April 3, 2019
Skill + Grace Warm-up Snatch Play 3 Pos power Snatch (Weight) Above knee Below knee Floor Every 2MOM x 7 Sets, Building Metcon (AMRAP – Rounds and Reps) AMRAP in 12 Minutes 9 x Power Snatch 52.5/35kg 9 x Strict HSPU 35 x Dubz OPTIONS: RX PLUS : 60/40kg Snatch : Reduce load to something…
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My First CrossFit Open, by Coach Chris
SHOUT OUT. My thoughts on my first Crossfit Open at The Crossfit Chamber. Let’s throw it all the way back to 19.1, those wall balls and rowing. The gym floor was lined with rowers and wall balls. People came in with smiles excited to start their open campaign. The energy was high. A simple wod brief,…
READ MOREWOD WOD, April 2, 2019
Hells Bellish Warm-up 2 Rounds of 10 x Deadbug 10 x Side Plank hip taps 10 x Inch Worm walk outs 10 x Scorpions 10 x Glute walk outs Metcon (Weight) Gymnastics strength : Weighted Pull up Every 2 Minutes x 6 Sets For total accumulated load 5-3-1 Reps 5-3-1 Reps *Add load lifted across…
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Smoke n Mirrors The spice of life ! Warm-up A) Shoulder prep 101 B) Barbell progressions Shoulder Press (Weight) Every 3MOM x 5 Sets : 5 x Shoulder Press *I want set 5 to be the heaviest – be sharp with load increases *Start at 40 % 1rm THEN 50% 60 % 70 % 80-85%…
READ MOREWOD WOD, March 31, 2019
Sunday Funday Metcon (Calories) Grab 2 buddies and get stuck in Teams of 3 45sec on / 2:15 off x 10 Ski or Bike In rest complete: 5 Ring Rows 10 Push ups 15 Sit ups *1 person goes every minute
READ MOREWOD WOD, March 30, 2019
Super Saturday Metcon (Time) Super Saturday : Going the distance In Teams of 3 : Get as far as possible in 28 minutes 150 – 120 – 90 Reps of Calorie Row DB Goblet Squat 22.5/15kg KB Swing 24/16kg *Every 4 Minutes stop to complete 8 x Synchro team burpees *1 Person working at a…
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