WOD WOD, February 7, 2019
Push the Pace Metcon (Time) 5 – 6 RFT with 60 Seconds rest 15 x Box Jump 24/20" 12 x DB Front Squats 22.5/15kg 9 x Toes 2 Bar Oly Snatch – every 2mins 2×3 @ 50% 1×2 @ 60% 1×1 @ 70% 5×1 @ 75% C&J – every 2mins 2×2 @ 50% 1×2 @…
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Consistency Cycle week 2 Snatch (Weight) Every 2mins 2×3 @ 50% 1×2 @ 60% 1×1 @ 70% 5×1 @ 75% Tight %’s Record 75% sets Clean and Jerk (Weight) Every 2mins 2×2 @ 50% 1×2 @ 60% 1×1 @ 70% 5×1 @ 75% Tight %’s Record 75% sets
READ MOREWOD WOD, February 6, 2019
Grunt Work Metcon (Calories) In Teams of 3 for max calories Complete 8 rounds each 45 Seconds on / 2.15 off Max cal Bike or ski Chase each round with 3 x Deadball over shoulder 55/35kg *Playes to leave at the top of every minute RX PLUS : 65/45kg Options : Reduce DB load ,…
READ MOREWOD WOD, February 5, 2019
The long Haul Another dose of that OLD SCHOOL basic Crossfit.. never disappoints Necessities WOD PREP ( this stuff will help you get better at pull ups etc… ) SA KB Carry 50m each side PVC Banded Lat pull down x 10 Low RIng support x 30 DB resisted Lunge x 8 per side (…
READ MOREWOD WOD, February 4, 2019
Butterbean Warm-up A) Squat / Press prep n flow B) Glutes / Scaps C) 10 Minutes to build each barbell movemt up to working load Back Squat (Weight) Then Every 4MOM x 4 Sets Minute 1 : 3 x Back Squats @ 75-80 % 1RM Minute 2 : REST Minute 3 : 5 x Shoulder…
READ MOREWOD WOD, February 3, 2019
Sunday Funday Metcon (5 Rounds for reps) Individual piece CONDITIONING 101 Every 6 Minutes x 4-5 Sets 30 Second Dball March 15/10 x Cal Assault Bike ( Must be sub 60 ) 400m Run – Hard effort REST REMAINDER OF 6 MINUTE BLOCK P1 Leave on the 0 P2 Leave in the 2 P3 Leave…
READ MOREWOD WOD, February 2, 2019
Satdee Sizzlaz Metcon (Time) 3 Rounds for time 24 Minute cap "Segmented Christine " 3 Rounds for time Row / Ski 500/400 ( 250m/200m each ) 10 x Synchro Burpee Row 400m/300m ( 200/150m Each ) 20 x Deadlifts 82.5/55kg ( 10 Each ) Row 300/200m ( 150/100m Each ) 30 x Step Down box…
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Friday Party Pump Warm-up Full body flow / BB tech/ Ring dip tech / positional play Power Clean (Weight) Strength / Power / Stability E4MOM x 4 Sets Minute 1 : 1 x Power Clean Cluster of 5 reps 70 % of max 1-1-1-1-1 ( 8-10 Rest between ) PERFECT REPS Minute 2 : Full…
READ MOREWOD WOD, January 31, 2019
Grip n Rip Warm-up Pull Up Prep Metcon (Weight) Strength : Weighted Pull Ups E2MOM x 6 Sets 5 -3-1-1-3-5 reps for total load *Add the total amount of load lifted across all 6 sets *OPTION Pause Banded Chest 2 Bar 3-3-3-3-3-3 *Ensure athletes are hitting full range Metcon (Time) Team Conditioning session – 24…
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Consistency Cycle wk 1 Snatch (Weight) Every 2mins x 9 2×3 @ 50% 1×2 @ 60% 6×1 @ 70% Tight on the %’s Should be no misses Record 70% weight Clean and jerk (Weight) Every 2mins x 9 2x (2+2) @ 50% 1x (2+2) @ 60% 6×1 @ 70% Tight on the %’s Should be…
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