WOD WOD, January 22, 2019
Going the distance… Warm-up a) In same teams of 3 : Shoulder reset from yesterday 30 second band pull aparts 30 second Push Up shoulder taps 30 Seconds t spine rotations ( 15/15 ) X2 Sets b) In teams of 3. 200m run Bike Row Metcon (AMRAP – Rounds and Reps) In Teams of 3…
READ MOREWOD WOD, January 21, 2019
Master and the Apprentice Warm-up Overhead Squat Prep ! Overhead Squat (Weight) Skill / Strength – 15 Minute Open Cap Overhead Squat 3-3-3-3-3-3 Build to a challenging load focusing on positioning and points of performance. We would much rather see you hunt for quality then load. OPTION: Work to a box, work on overhead positioning,…
READ MOREWOD WOD, January 20, 2019
Simple Sunday Metcon (Calories) Every 2mins for 15 rounds 30sec max effort Row (cals) 90sec rest *in rest complete 1 burpee *add 1 burpee each round
READ MOREWOD WOD, January 19, 2019
Stricty Saturday’s Metcon (AMRAP – Rounds and Reps) Teams of 2 for 25 minutes 200m x sandbag run each 200m x run each 10 x strict pull ups shared 20 x DB hang clean and jerks (5/5) 22.5/15 100m x sandbag run each 100m x run each 30 x Sit ups together (linked feet) 40…
READ MOREWOD WOD, January 18, 2019
Friday Triplet As Crossfit as Crossfit gets… happy Friday crew! Warm-up Scap Pull A parts Inch Worms Banded Monster walks Necessities WOD Prep – 15 Minutes In Pairs working same movement for movement 8 x Half Kneeling dumbell Press each side 8 x DB Goblet hold ( 1 bell ) Step Ups per side 20"…
READ MOREWOD WOD, January 17, 2019
The Rebuild Back Squat (Weight) Strength / Posture Every 4MOM x 4 Sets Minute 1 : 6 x Back Squats @ 60-65 % 1RM Minute 2 : Rest Minute 3 : 50m Single Sided overhead carry L 50m Single Sided overhead Carry R Minute 4 : Rest *BACK SQUAT OPTION : If you need a…
READ MOREOlympic Weightlifting WOD, January 17, 2019
OLY CLUB Snatch / Hang Snatch (Weight) 1 x Snatch Pull Plus 1 x Snatch Plus 2 x Hang Snatch Set 1-6, Build load to 70-75 % of max Snatch Sets 7 and 8 hold load at the top *Take time building into the heavier sets Back Squat (Weight) E2:30MOM x 3 Sets 6 x…
READ MOREWOD WOD, January 16, 2019
Team Steam! Metcon (Time) Odd Object Intervals In Pairs : AMRAP in 21 Minutes 3 x DB Over Shoulder 55/35kg 9 x Burpees 15/12 x Cal Bike or ski 9 x Burpees 3 x DB Over Shoulder 55/35kg *Round for round with buddy *GOAL : Sub 3 minute efforts! *Push Hard / Rest Hard !…
READ MOREWOD WOD, January 15, 2019
Chusday Chippa Warm-up A) Chippa movement prep EMOM x 9 Minutes Min 1 : 30 Seconds slow scap pull ups Min 2 : 30 Seconds Singles / Dubz Min 3 : 30 Seconds Alternating Shoulder Taps Round 2 : Practice Kipping Swing Round 3 : Practice Kipping Knee to triceps B) 2 Sets of 10…
READ MOREWOD WOD, January 14, 2019
Chocolate Box Warm-up A) BB Prep B) C and J Breakdown Metcon (Weight) 15 Minute open cap to build to a challenging but sub max load 3 x Power Cleans Plus 1 x Split Jerk Focus : * Foot work on clean receiving position and jerk receiving position Aim to make your lifting look smooth…
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