WOD WOD, February 23, 2019
OPEN WOD 19.1 Warm-up A) Basic Hip /T Spine flow 3- 5 minutes B) 4 x 30/30 Bike or Ski C) 2-3 sets of 5 x sumo stance inch worms 10 x SA KB Goblet Squats ( 5/5) 10 x Banded Glute monster walks
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Skills and Drills Today we mix it up crew. Spending the firt chunk of the session working on some skills that elude many of us. The intenisty will be low so we can get some good practice in on these skills. Those doing the open, feel free to come in for this as some movement…
READ MOREOlympic Weightlifting WOD, February 21, 2019
Consistency Cycle week 4 Snatch (Every 2mins) 1×3 @ 50% 1×2 @ 60% 1×2 @ 70% 1×1 @ 75% 1×1 @ 80% 3×1 @ 85% Tight %’s Record 85% lifts Clean and Jerk (Every 2mins) 1×2 @ 50% 1×2 @ 60% 1×1 @ 70% 1×1 @ 75% 1×1 @ 80% 3×1 @ 85% Tight %’s…
READ MOREWOD WOD, February 21, 2019
Tailpipe gone mad Gotta go all in on this one crew Metcon (Distance) In Teams of 3 : AMMAP in 23 Minutes Ski / Row for Meters P1 : Ski / row 200/160m P2 : Rack hold for as long as it takes to ski / row 20/12kg x 2 P3 : Full Rest Ski…
READ MORECrossFit Kids WOD, February 20, 2019
Crossfit Kids Warm-up Sharks and Minnows!!! Crossfit and animal flow Skill Jumping Skills Focus Skipping Agility ladders – hops Hurdles Plates Metcon (Time) 10 air squats 5 burpee 10 plate jumps
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Bar Stars Split Jerk (Weight) Every 2.00 x 6 Sets 2 x Paused Split Jerk *Build to a heavy double *2 Count Pause at bottom of dip Metcon (Time) For time 25 x BF Burpees 25 x Power Cleans 52.5/35kg 25 x BF burpees 400m Sprint RX PLUS : 60/40kg OPTIONS : Reduce Bar Load…
READ MOREWOD WOD, February 18, 2019
“Redlining” Warm-up Bench / Deadlift prep Close Grip Bench Press (Weight) Every 3MOM x 4 sets : 8-8-6-6 – Record top set of 6 * Chase each set with 12 x DB Single arm rows * Pause at chest on CGBP, press with speed Metcon (Time) 3 RFT – 12 Minute cap 60 x Dubz…
READ MOREWOD WOD, February 17, 2019
Sunday Sweatday Metcon (Time) Teams of 2. 2min on/2min off 15/12cal Machine of choice In remaining time: max effort Bar facing burpees *Continue until 200 burpees completed together 20min cap Metcon (Weight) Kettlebell Stabilization 50m Farmers carry 50m Bottom up carry 50m Front rack carry 50m Overhead carry All right side then all left side…
READ MOREWOD WOD, February 16, 2019
Saturday buddy feels Metcon (AMRAP – Rounds and Reps) In Teams of 2, AMRAP in 24 minutes 400m Run together 20 x Burpee over buddy * Non working Buddy holds plank – swap as needed 40 x KB Swings 24/16kg *Non working Buddy hangs from pull up bar 20 x Wall Balls share as pleased…
READ MOREFriday Feelzzz WOD, February 15, 2019
Friday Feels Pre Open Prep 🙂 Warm-up Warm Up: 2 Rounds: 20x Pelvic Tilts ( Cat / Cow) 20x Straight Leg Swings 20x Wall Sit with single arm lifts (left/right) 20x Horizontal abd. arm swings 20x Shoulder Dislocates 20x double arm swings (forward/back) Deadlift (5×5) Every 2 mins x 10 sets: 5 sets all at…
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