WOD WOD, January 30, 2019
Fun in the Sun Warm-up T spine opener / glutes / scaps – shot n sharp as Part A) will prep us for the WOD Accessory Accessory Skill WOD – 10- 12 Minute cap 3 Rounds for quality : 50m x SA KB Farmers carry left 50m x SA farmers carry Right 10m x Handstand…
READ MOREWOD WOD, January 29, 2019
SQWAAATS With the Lot Huge 3 days prior to this of conditioning. Enjoy the reset, strength / power gains and a spicy accessory finisher to compliment the lifting… its gonna be a good day! Warm-up Hip / T spine / Front rack flow – GET SWEATY Front Squat (Weight) Strength / Posture : Every 4MOM…
READ MOREWOD WOD, January 28, 2019
Public Holiday HERO Spin off “Colin” Metcon (Time) In Teams of 2, complete 4 rounds for time : 800m Sandbag Run ( 400m Each ) Split distance as pleased 24 x Push Press 52.5/35kg – Shared 24 x Box Jumps 24/20" – Shared 24 x SDHP 52.5/35kg – Shared Run : No sandbag BB :…
READ MOREWOD WOD, January 27, 2019
“BROCK” In Teams TEAM BROCK (Calories) In Teams of 2 for total combined calories: AMRAP in 8 Minutes : Row Calories AMRAP in 8 Minutes : Ski Erg Calories AMRAP in 8 Minutes : Assault Bike Calories *EVERY 2 MINUTES BOTH TEAM MATES COMPLETE 7 x SYNCHRO BURPEES *NO REST BETWEEN MACHINES>>> ROLLING AMRAP
READ MOREWOD WOD, January 26, 2019
Aussie Day Beach WOD Its all about the fun today guys. Buddy up and tap this lil old school Crossfit HERO WOD how you please. We will have some rep scaling options so we all wrap it up about the same time and all have the same amount of post WOD chest pump… happy days…
READ MOREWOD WOD, January 25, 2019
Open Prep 😉 Warm-up Shoulder / Bench / Pull up Prep Bench Press (Weight) Every 4MOM x 4 Sets Minute 1 : 6 x Bench Press @ 65 % Minute 2 : Rest Minute 3 : Max Set BW Strict Pull Ups Minute 4 : Rest Pull up options : 5 x Buddy assist Pause…
READ MOREFriday Feelzzz WOD, January 25, 2019
That Open Prep 2019 Friday Feelings Brooo! Snatch Balance (5×5) 10 mins on the clock: 5×5 all at the same weight. Refer to 11/01/19 – go up in weight slightly. This is a skill piece working speed under the bar and receiving position. Snatch (1×1) It’s go time 🙂 We’ve been working variations of the…
READ MOREWOD WOD, January 24, 2019
Farm Strong Thursday 20m Farmers Carry (Weight) 20mm Max Load FC 20 Minutes to max out 3 Sets of handles : Big black : 35kg per hand Litte black : 12kg per hand Orrange : 25kg per hand After each set, perform a 20m Deadball Carry *We only want 6-8 attempts with this, heaps of…
READ MOREOlympic Weightlifting WOD, January 24, 2019
OLY CLUB Warm-up Barbell skil transfer : Clean and Jerk 2 position clean + FS (Weight) 2 Position clean + Front Squat Floor / Mid Thigh Every 2.00 x 8 Sets: Loads : Build set 1-6, hold set 7 and 8 ( 3 sets at the top ) * Dont overreach, clean cleans pls Push…
READ MOREWOD WOD, January 23, 2019
Mid week minced meat Warm-up A) Back Squat prep B) Peach activations Back Squat (Weight) Every 4 minutes x 4 sets : Minute 1 : 5 x Back squats @ 70-75 %1rm ( slightly heavier then last week ) Minute 2 : Full Rest Minute 3 : 50m KB Single arm overhead carry each side…
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