Olympic Weightlifting WOD, October 18, 2018
OLY CLUB Warm-up A) Difabio Flow B) Barbell tech : Complex breakdown Metcon (Weight) C) FUN – Team series complex 15 Minute open cap 1 x Deadlift 2 x Hang Cleans 1 x Split Jerk *Build to max for this complex Pause Back Squat (Weight) D) E2.30 x 4 sets 3 x Pause Back Squats…
READ MORECrossFit Kids WOD, October 17, 2018
Kids Week Two Warm-up Colour game – running -lunging -skipping -hopping – jumping Skill Squat Deadlift Burpee Donkey kicks Wall walk Hanging (bars) Jumping (hurdles and ladders) Metcon 3 wall walks 10 monkey swings 6 donkey kicks Game Musical Wall Balls
READ MOREWOD WOD, October 17, 2018
Gymnastics Dreams Time to drill them skills with a nice little burner to finish the days work … juicy Warm-up A) Gymnastical flow B) Skill movement prep / standards Gymnastics STRENGTH / SKILL / MIDLINE Rotating EMOM x 16 : 4 Sets Minute 1 : 20 Second Hollow Hold + 1-2 x Rope Climb AHAP…
READ MOREWOD WOD, October 16, 2018
BOY O BOY WOWEE Warm-up A) Squat Therapy – loosen p from yesterdays squat session B) WOD prep Metcon (Time) Engine day In Teams of 2 for time – 30 Minute cap Row 5000/4500m *Resting buddy must hold 2 x KB in rack 20/12kg *Do not start rowing until rack is set *Team must complete…
READ MOREWOD WOD, October 15, 2018
Strength Game ON Today, the focus is pure strength. 9 sets of back squats done right should have you feeling satisfied with no urges whatsoever to tackle a conditioning piece post squats. We will be recording total load squatted over 9 sets , plus, your heaviest set of 3 ensuring we get plenty of load…
READ MOREWOD WOD, October 13, 2018
Chamber 8th birthday WOD : Fight gone bad A huge day on the cards crew ! Good vibes, better people… another epic Chamber birthday !! Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest…
READ MOREWOD WOD, October 12, 2018
The calm before the storm ? Warm-up A) loosen Goosen 3 Sets of 8 x PVC Pass Through’s 5 x Inch Worm walk outs from sumo stance 5 x Cat Camel B) Barbell complex x 5 Reps of each x 2 : RDL / BOR / High Pull / HPC / Strict Press / Push…
READ MOREOlympic Weightlifting WOD, October 11, 2018
OLY CLUB Warm-up A) Difabio Flow – Hips / Shoulders B ) Barbell tech – Power Snatch OR Snatch Snatch (Weight) Every 2.30 x 5 Sets : Build to a heavy tripple Rest THEN Every 2:30 x 3 sets : 3 Reps @ 85 % of heavy triple – no misses , this is the…
READ MOREWOD WOD, October 11, 2018
Tiny Japanesa Warm-up A) Extended dynamic hip flow warm up B) Glutes C) Empty bar SD tech – get used to wide stance Sumo Deadlift (Weight) Every 3.00 x 7 Sets 3-3-3-3-3-3-3 Build to a heavy set of 3 *After each set : 5 x Broad Jumps for distance Accessory Lift Accessories 3 Sets each…
READ MOREWOD WOD, October 10, 2018
Chesty Back day Close Grip Bench Press (Weight) Every 3 Minutes x 5 Sets : Close Grip Bench Press 8-8-6-6-4 Build to a heavy set of 4 *After each set : 5 x Single arm ring rows per side for quality Metcon (Time) 3 Rounds for time – 15 Minute cap Run 400m 10 x…
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