WOD WOD, November 19, 2018
Thrust we Must Warm-up A) Hips / Front rack prep B) All things cleans 🙂 Hang Clean (Weight) 15 Minute Open Window Build to a heavy set of 3 No more then 7 sets required *Option : Hang Squat Snatch Hang Snatch (Weight) Metcon (AMRAP – Rounds and Reps) CROSSFIT 8 Minute Ascending AMRAP 3-6-9-12-15-18……
READ MOREWOD WOD, November 18, 2018
Sunday Funday Metcon (AMRAP – Rounds and Reps) In Pairs : AMRAP 20 mins : 30 x DB Step Ups 15/10kg on 20" box 60 x Ball slams 15/9kg 90/70 x cal bike or ski 120 x dubz Share all reps and cals as you please ladies and gentlemen, this is a ripper
READ MOREWOD WOD, November 17, 2018
Follow the Leader Metcon (AMRAP – Rounds and Reps) AMRAP in 25 Minutes 21/18 x cal Row 18 x KB Swings 24/16kg 200m Run 15 x Wall Balls 9 / 6kg 12 x Burpees P1 Does 21/18 cal row P2 Does 18 x Swings P1 Does 200m run P2 Does 15 x Wall Balls P1…
READ MOREFriday Feelzzz WOD, November 16, 2018
Sweaty Spaghetti Metcon (Time) Sweaty Spaghetti – In Pairs Running Clock 0-12 mins Buy In 400m run each Into Assault Banger 3 Rounds 40/30-cal. Assault Bike (share reps) 20 Burpees (share reps) Rest to the 15 min mark (3mins ) From 15 -27 mins (12 mins) Muscle-up Clean Madness 8 rounds for time of: (round…
READ MOREWOD WOD, November 16, 2018
Full Gasser Front Squat (Weight) Every 3MOM x 4 Sets 8 x FS @ 60-65 % Superset 8 x Box Jumps AHAP Metcon (AMRAP – Reps) 2 Minutes work 2 Minutes rest x 4 sets 10 x Hang Power Cleans 52.5/35kg Sprint 200m Max Reps Shoulder 2 Overhead 52.5/35kg Score equals total S2OH combined over…
READ MOREWOD WOD, November 15, 2018
Icing on the cake Warm-up A) Shoulder MOB x 5 Mins B) 8 x Half kneeling KB press per side 8 x Scap Push Ups 8m x Banded Baby Walks 8m x Monster walks P/side x 2-3 Gymnastics Body weight / unilateral strength day 25 Minute open cap at conversational pace aiming for 5 sets…
READ MOREOlympic Weightlifting WOD, November 15, 2018
OLY CLUB Warm-up A) Difabio Flow B) Barbell tech – Clean and Jerk Clean and Jerk (Weight) 20 Minute open cap 3-3-3-2-2-2-1-1-1 "3×1" is at the same weight – top end but still sub maximal , these reps should be heavy but not missed *REST Wisely Back Squat (Weight) E3MOM x 4 Sets: 6 Reps…
READ MOREWOD WOD, November 14, 2018
Snatch n Grab Overhead Squat (Weight) "Rumble in the Jungle complex" Every 2.00 x 7 Sets 1 x Snatch ( or power snatch ) Plus 2 x Overhead Squats * Add load over sets to a max *If new to the movement – focus on quality and progression If no OHS : 3 x Power…
READ MOREWOD WOD, November 13, 2018
You go I go Metcon (Time) Conditioning -24 Minute cap In Teams of 2 : 5 Rounds for time 100m x Sandbag run 20/10kg 200m x Run 40/30 x Calorie Row P1 Does sandbag run followed by P2 P1 Does 200m run followed by P2 Share row cals as pleased If low on sandbags –…
READ MOREWOD WOD, November 12, 2018
Deadly sing ANNIE Warm-up A) Hip Flow B) DL / PRESS / DUB / GLUTE prep Deadlift (Weight) ROTATING EMOM x 15 Minutes Minute 1 : 5 x Deadlifts @ 70-75 % *Reset @ Bottom Minute 2 : 5 x Shoulder Press @ 70-75 % *Reset @ bottom Minute 3 : REST NO MISSED REPS…
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