WOD WOD, November 11, 2018
Suicide Sprints on a Sunday Morn Metcon (Time) Every 5mins for 6 rounds 100m Sprint 15 KB swings 24/16 100m Sprint 10 Burpees to 15kg plate 100m Sprint *Score is slowest round *4min cap on each round
READ MOREWOD WOD, November 10, 2018
Saturday Slogga Metcon (Time) In Teams of 2 2 Rounds for time – 22 Minute cap 80/70 x Calorie Row 60 x BB Thrusters 42.5/35kg 40 x Pull Ups RX PLUS : Chest 2 Bar OPTIONS : Thruster : Reduce Load Pull Ups : Ring Rows
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Friyay Runners club Warm-up A) Run 400m B) 3 Sets 5 x T spine rotations 10 x Banded Rows 10m x Bear Crawl 5 x Push Up + Shoulder taps PAUSED BENCH PRESS (Weight) 2 Second pause on chest Strength and Skill practice ROTATING EMOM 18 Min 1 : Pause Bench Press Min 2 :…
READ MORECrossFit Kids WOD, November 8, 2018
Teens Week Five b Warm-up 400m run 3 sets 10 scap pull ups 10 kipping swings 5 pull up attempts Deadlift (6 x 3) E2MOM 3 x deadlift After each set accumulate 20sec in ring support/ring push up support/push up support Metcon (Calories) EMOM 16 mins Min 1 – 30 sec bike for cals Min…
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Farm strong OLY OR CLASS – NOT BOTH PLZ Warm-up A) Gym run through Open / close gate Jog Floor touches Grapevine band resisted runs Glutes B) BB Tech RDL / Back Squat to TEMPO Back Squat (Weight) E3MOM x 4 sets : 8 x Back Squats @ 60-65 % 2-0-X-1 Romanian Deadlift (Weight) E3MOM…
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OLY CLUB OLY OR CLASS Not Both plz Warm-up A) Difabio Flow B) Barbell tech – all things snatch Accessory Primer – no load increase E2MOM x 3 Sets 5 x SG Push Press Plus 5 x Overhead squats Hang Snatch (Weight) Complex 15 Minute open cap 2 x Snatch Pull 1 x Snatch 1…
READ MOREWOD WOD, November 7, 2018
Gymbuck 2 Gymnastics HSPU Skill PRACTICE Rotating EMOM 15 Minutes FOR QUALITY Minute 1 : Kipping HSPU 3-5 reps + 5-10 second hold at the top of last rep OPTION : 1 x Ab mat OR 3-6 x Push ups + wall walk into 10 second hold of last rep Minute 2 : 30 Seconds…
READ MOREWOD WOD, November 6, 2018
A Salty TABATA Warm-up A) Banded Lats / Banded Hips x 2 Mins per side of each B) WOD run through 45 / 15 x 5 stations Bike Step Ups Row DB Hold Banded Monster walks Metcon (AMRAP – Reps) TABATA GRUNT WORK 1) Assault Bike ( cals ) REST 2 MINUTES 2) Burpee Box…
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Buddy Barbell Bliss Warm-up K Smart / CP limber up n BB breakdown like a baws Metcon (Weight) In Pairs : Every 3.30 Minutes x 5 sets 30 x Dubz 5 x Hang Power Cleans 5 x Front Squats 5 x Push Press / Push Jerk *Partner 2 to start skipping as soon as partner…
READ MOREWOD WOD, November 4, 2018
SUNDAY FUNDAY Metcon (Calories) 25 min ALT EMOM 1. 12/9 Cal Assault Bike 2. 40 sec deadball hold 55/35kg 3. 12/9 Cal Ski erg/Row 4. Run 200m 5. Rest *Rx+: 15/12 Cal *40 sec max on bike/ski/row Enjoy the sunshine 🙂
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