WOD WOD, October 26, 2018
Front Squat Fridays Warm-up A) Full body Foam Roll B) Lunge flow – Squat Prep Glute Pulls / Hip Pulls / Lunge and Reach / KB cossack / Ankles Paused Front Squat (Weight) Rotating EMOM 18 minutes Minute 1 : 3 x Pause Front Squats Minute 2 : 1-2 x Rope climb / Variation –…
READ MOREOlympic Weightlifting WOD, October 25, 2018
OLY CLUB Warm-up A) Difabio Snatch Prep B) BB Techas : Snatch Balance / Power Snatch / Snatch Snatch Balance (Weight) E2:00 x 4 Sets 5 x Pause / Heaving Snatch Balance *Pause in best receiving position *Pick 1 x Load – lift over all 4 sets *Work speed and positioning Hang Snatch (Weight) 15…
READ MOREWOD WOD, October 25, 2018
Run n Carry Necessities WARM UP / RUN PREP / MID LINE ACTIVATION : Run 400m Then In teams of 2 – 40m SA Famers carry Right – heavy 40m SA Farmers Carry left – heavy 30 second deaball plank – forward / backward rocking motion 10 x Lateral Glute walks each way Complete 3…
READ MOREWOD WOD, October 24, 2018
Tour de barbell Metcon (Weight) Barbell Cycling / Gymnastics Primer Every 3.00 x 5 Sets : 3 x Hang Power Cleans Into 3 x Front Rack Reverse lunges per side Into 3 x Shoulder 2 Overhead Into 10-20 Second x Ring Support – High OR low *Add load each round Metcon (AMRAP – Rounds and…
READ MOREWOD WOD, October 23, 2018
Snatches win Matches … Warm-up A) Deadlift Recovery : 2 sets : 10 x Cat Cow 10 x T Spine rotation ( 5/5) 10 x Bird Dog ( 5/5 ) 10 x Deadbug – coach call B) EMOM x 4 minutes : 40 Second bike 40 Second Dub practice 40 second DB PPush Press light…
READ MOREWOD WOD, October 21, 2018
Chief taking over Sunday Funday Metcon (3 Rounds for reps) Teams of 3 3 x 9 Minute AMRAPS / 3 Minutes rest A1) Ski Max Calories *Chase Each effort with 30m HEAVY Dumbell or KB Farmers Carry A2 ) Bike Max Calories *Chase Each effort with 3 -4 x D/B Renegade Rows A) Sandbag Run…
READ MOREWOD WOD, October 20, 2018
Witness the Satdee Fitness Metcon (AMRAP – Rounds and Reps) In Teams of 2 : 2 x 12 Minute AMRAPS / 4 Minutes rest between A1 : AMRAP 12 6 x Lateral Burpees over rower leg 12/9 x Calorie row 6 x Lateral Burpees over rower leg SCALE: 4 Burpee + 10/7 cal row +…
READ MOREWOD WOD, October 19, 2018
Friday Funday Warm-up A) 30/30x 9 1 : Baby Walk 2 : Reverse grip passive hang 3 : Rolling sit ups B) FBB Movement demo Accessory FBB workout prep In Pairs for 15 minutes – movement for movement 8 x DB Floor Press 8 x DB SA Row 8 x Banded Lunges per leg –…
READ MORECrossFit Kids WOD, October 18, 2018
Teens Week Two Warm-up Running warmup – glutes focus x 2 – High knees – Butt flicks – A skip/stutter skip – Frankensteins – Hammy walks – Drinking bird Glute band walks Deadlift (E2MOM 6×5) Metcon (Time) For time 15 – 12 – 9 knee raises/toes to bar box jumps Options Knee raises – abmat…
READ MOREWOD WOD, October 18, 2018
Barbell ballet Warm-up A) 3 way rotating emom 9 mins 1) 40 second bike 2) 40 second dub practice 3) 40 second Alternating stationary lunge with reach B) Glutes C) Barbell tech Metcon (Weight) Complex Every 4 Minutes x 5 sets Buy in : 30 Dubz then 9 x Deadlifts 6 x Hang Power Cleans…
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