WOD WOD, January 13, 2019
SUNDAY FUNDAY Metcon (Time) For time – 40 Minute cap In teams of 3 500/400 Cal Assault Bike *1 Player must be holding 2 x 24/16kg KB’s in front rack at all times *Share everything as needed KB: Reduce load Row instead of Bike
READ MOREWOD WOD, January 12, 2019
Witness the Fitness Metcon (AMRAP – Rounds and Reps) In Pairs, 3 x 6 Minute AMRAPS with 3 minutes rest between A1 ) AMRAP in 6 400m Team Run 8 x DB Snatch 22.5/15kg 8 x Burpee Round 4 Round AFAP REST 3 A2 ) AMRAP in 6 400m Team Run 8 x DB Snatch…
READ MOREWOD WOD, January 11, 2019
FRAN Its been a while between drinks … the ultimate and original Crossfit fitness test… the one… the only… FRAN Happy friday folks… go hard! Front Squat (Weight) Strength / Posture / Midline Every 4MOM x 4 Sets Minute 1 : 6 x Front Squats @ 65 % 1RM Minute 2 : Rest Minute 3…
READ MOREWOD WOD, January 10, 2019
The Fed Express Metcon (Distance) In Pairs, 22 Minute AMRAP for total metres Row 100m Each Row 200m Each Row 300m Each Row 400m Each Row 500m Each Once both are complete, go back down to 100m Score equals teams total metres at completion of timecap Accessory EMOM x 12 Minute 1 : 1-2 x…
READ MOREOlympic Weightlifting WOD, January 10, 2019
OLY CLUB Clean (Weight) E2MOM x 8 Sets 1 x Power Clean Plus 2 x Clean Set 1-5 Build load to 70-75 % of max Clean Set 6-7-9- hold load ( 4 sets at top ) Push Press (Weight) E2.30 x 4 Sets 5 x Push Press @ 70-75 % of max *No rebounding Romanian…
READ MOREWOD WOD, January 9, 2019
Meat n Potatoes Warm-up A) Shoulder Priming B) Snatch Breakdown Power Snatch (Weight) 15 Minute open cap 5-3-3-2-2-2-2 *If snatch is out of the question ,work on cleans ! Metcon (AMRAP – Reps) 2 Minutes on / 2 Minutes off x 3 sets ( 12 Minutes ) 15 x Box Jumps 24/20" 15 x Wall…
READ MOREWOD WOD, January 8, 2019
Steam Machines Warm-up A) Machine intervals + flow B) T2B progressive breakdown and playtime Metcon (AMRAP – Rounds and Reps) In Pairs, 3 x 8 Minute AMRAPS for total rounds and reps A1) 8/6 x Cal Ski Erg 8 x Toes 2 Bar REST 3 Minutes A2) 9/6 x Assault Bike 10 x Front Rack…
READ MOREWOD WOD, January 7, 2019
The Monday Hustle Metcon (AMRAP – Reps) AMRAP in 3 Minutes x 4 rounds: 5 x Lateral Burpees over Bar 30 x Dubz 15 x DL 70/45kg 30 x Dubz Max Rep Lateral Burpees over Bar ****REST 2 MINUTES**** ***Score equals total burpees*** RX PLUS : 82.5/55kg Scaling: DUBZ : 15 per effort/ 50 singles…
READ MOREWOD WOD, January 6, 2019
Sunday Sunday Juicy Loosey Warm-up 3 Sets of : 5 x Inchworm walkouts 10 x Alternating shoulder taps 10 x Alternating reverse lunges with rotation Metcon (Time) 10000m Ski Relay – 40 Minute cap *Teams of 5 *Go for as long or as little as you please *Chase each effort with 10 x heavy KB…
READ MOREWOD WOD, January 5, 2019
Leggin it Metcon (AMRAP – Rounds and Reps) AMRAP in 25 Minutes – enduro 1500m Run or Row – share as pleased 90 x DB Front Squat – share as pleased 22.5/15kg 30 x DB Over Shoulder 55/35kg OPTIONS : DB : Use KB or reduce load DB : Reduce Load
READ MORE