Olympic Weightlifting WOD, March 21, 2019
The Climb Up – Week 4 Clean and Jerk (Weight) EMOM 3 2 Cleans + 1 Jerk @ 50% in the next 17mins MAX OUT! Snatch (Weight) In a 10min window work upto 1×1 @ 85%+
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Chats with the Chief – Blog 1
PART 1 : “ Power to the People “ 4 weeks ago to the day and very much true to previous history, I made the somewhat confusing and irrational decision to sign up for the Busselton 70.3 half Ironman held on May 4th 2019. Over the coming weeks, I will be documenting a few of…
READ MOREWOD WOD, March 20, 2019
Mork n Mindy Accessory Gymnastics Basics – skill play – WOD prep 10-12 Minutes of continous flow at conversational pace 10 x Tempo RIng Rows 30 x Seconds Dubz play 50 m x DB overhead carry right 50m x DB overhead Carry left Scatter gym and keep it light / fun Metcon (AMRAP – Rounds…
READ MOREWOD WOD, March 19, 2019
Full Send Grab a mate n go ALL IN Warm-up A) Banded Hips 60 seconds Super set Reverse grip passive hang 30 seconds 4 sets total B) In Pairs – 4 sets each P1 : Row – no straps – 30 seconds P2 : KB RDL / KB Cossack / KB Goblet squat / KB…
READ MOREWOD WOD, March 18, 2019
March Benchmark ” Power Elizabeth” We will be re – testing this puppy in 6 months time. Hold a standard that is repeatable, enjoy! Warm-up A) Shoulder Prep / Hip, Low back release B) BB Tech all movements – coaches call Metcon (Weight) "Macho Man" Maxed OUT! Every 3MOM x 5 Sets 3 x Power…
READ MOREWOD WOD, March 17, 2019
Simplicity on a Sunday Metcon (Time) Teams of 3, 30min cap 3k Row 300 DU’s 3mile run (4.8km) * break each section up how you like * 1 person holding deadball 55/35 * ball must be picked up before starting movement *movement to deadball, deadball to rest, rest to movement * if deadball is dropped…
READ MOREWOD WOD, March 15, 2019
Speed Demon Light load moved quickly.. go for it Warm-up Overhead Squat prep : Hips / Ankles / Shoulders Overhead Squat (Weight) 15 Minute Open Cap 10-8-6-4-2 Build to a challenging double if capable If you are still working the skill component of an OHS, hit up a coach and let us help you with…
READ MORECrossFit Kids WOD, March 14, 2019
Crossfit Teens Warm-up Abmat knockoff Run/jump flow, p chain activation Deadball tech Deadball over Shoulder (Weight) 5 deadball over shoulder – work increasing weight E2MOM 5 x dadeball over shoulder In rest 5 x ring rows/pull ups/kipping swings/attempts Metcon (Time) 3 rounds for time -Airdyne 10/8 Cals -10 Ball slams -200m run -Rest 1 minute…
READ MOREWOD WOD, March 14, 2019
The Assault Bolt Metcon (Time) Engine – team work In Pairs 8 RFT ( 4 Rounds each ) 22 cap 20m Deadball Carry 55/35kg 10 x Burpees 20/15 x cal bike or ski 10 x Burpees 20m Deadball Carry RX PLUS : 65/45kg ball OPTIONS: Ball : Reduce Load Cals : 16/11 Accessory Finisher 3…
READ MOREOlympic Weightlifting WOD, March 14, 2019
Cycle 2: The Climb Up Wk 3 Snatch (Weight) EMOM 3 2 @ 50% In 12mins work upto 1RM Clean and Jerk (Weight) EMOM 3 2 Clean + 1 Jerk @ 50% In 12mins work upto 1RM
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