WOD WOD, August 2, 2018
POWER to the people Power Clean (Weight) Power Cleans – 4 x 3 @ 80 % Every 2 Minutes x 8 Sets : Set 1 : 5 Reps @ 50 % Set 2 : 5 Reps @ 60 % Set 3 : 3 Reps @ 70 % Set 4/5/6/7 : 3 Reps @ 80 %…
READ MOREWOD WOD, August 1, 2018
Wednesday Benchmark ‘Lynne” Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups *Record total reps of Bench *Record total Pull ups See Format Below : Every 3.30 x 5 sets Bench into Pulll Ups OPTIONS : – If Unable to achieve at least 5 reps bench per round @ BW…
READ MOREWOD WOD, July 31, 2018
Runday Funday Last day of July = Last day of sunshine for a wee while. We getting outside with this BANGA Warm-up A) Banded Hips x 2 Minutes per side B) Run Prep / Athletic Lunge flow C) Banded Glutes Metcon (Time) 4 Rounds for time with buddy: Run 400m 20m Deadball Carry 55/35kg Round…
READ MOREWOD WOD, July 30, 2018
Strongman Returns This very session was completed on April 16th 2018. Such a great test across the board in so many ways. As I mentioned last time, when testing in this format we want to focus on the "minimum effective dose" if you like. If you head into this particular workout trying to squeeze in…
READ MOREWOD WOD, July 29, 2018
Death by Assault Bike Metcon (AMRAP – Rounds and Reps) Death by Assault Bike 🙂 In Teams of 3: Time to test your mental and physical fortitude. Emom for as long as possible. Min 1 – Partner 1 Min 2 – Partner 2 Min 3 – Partner 3 10/6 cals Min 4 – P1 Min…
READ MOREWOD WOD, July 28, 2018
Fitter Faster Stronger Retest Its been a hell of a journey crew. Well done to everyone for attacking this challenge head first.. congratulations… we have 1 last final push – destroy it ! FFS 2.0 (Time) BASELINE WOD : In teams of 2 for time / 27 Minute cap 1km row ( 85/65 cal Ass…
READ MOREWOD WOD, July 27, 2018
Combination Fryday rice Weighted Pull-ups (Weight) Every 2:00 minutes x 7 Sets 3 x Weighted Pull ups building to max – Any grip OPTIONS : 3 – 5 Reps @ body weight each round 3 – 5 Reps with Bands – adding pauses at top and bottom Metcon (AMRAP – Rounds and Reps) AMRAP in…
READ MOREOlympic Weightlifting WOD, July 26, 2018
OLY CLUB Warm-up A) Defabio Flow / Snatch Tech B) E2MOM x 3 Sets: For Quality , speed , skill transfer 5 x Muscle Snatch Plus 5 x Snatch Drops First set – empty bar, 2nd / 3rd set max load 30/20kg Hang Snatch (Weight) 15 Minute Open cap – Build to a heavy set…
READ MORECrossFit Kids WOD, July 26, 2018
Teens Week Two Warm-up 30/30 bike Shoulder focus mobility flow wall ball pressing complex Banded glute walks Weighlifting Metcon Push Jerk (Weight) Metcon (AMRAP – Rounds and Reps) AMRAP 12 minutes 20 double unders 10 kb swings 20 double unders 10 alternating lunges 20 double unders 10 hanging knee raises – rest 60 sec –…
READ MOREWOD WOD, July 26, 2018
Front Guns Front Squat (Weight) Every 3 Minutes x 6 Sets Set 1 : 8 @ 50% Set 2: 6 @ 60 % Set 3 : 4 Reps @ 70 % Set 4 / 5 / 6 : Add load as pleased building to new 3RM After each set – spin a yarn with your…
READ MORE