WINTER MONTHS
Lots of our members prefer to train in the cooler months but I have to admit I am not one of them! Of course it’s rather easy to get stuck in a workout rut during the colder months because of the holidays and chilly weather, but this could actually be hindering your ability to achieve…
READ MORECrossfit for kids?!
For the first blog in a series on crossfit kids I thought I’d take it right back to the beginning, what is crossfit for kids, how does it work, and address some of the preconcepGons like ‘kids shouldn’t be doing crossfif’ and ‘crossfit is dangerous’. At the Chamber we run kids and teens classes, catering…
READ MOREWOD WOD, June 13, 2018
Sir mixalot Warm-up Kelbs / Jenn Freestyle flow Metcon (Calories) In Teams of 3 , 7 Rounds each for time: 30 Second Assault bike 90 second Rest * In Rest period, perform 20m Dead ball bear hug carry 55/35kg P1 : 30 Seconds P2 : 30 Seconds P3 : 30 Seconds REST 30 ( or…
READ MOREWOD WOD, June 12, 2018
Tuesday Chipolte Warm-up A) 3 Rounds of 30 Second Reverse grip passive hang 30 Second scap push ups from plank 5 x Alternating perfect stretch lunges p/side – Jumping B) BRIEF WOD : C) 1 Round of WOD x 5 Reps : 5 x Push Ups 5 x Strict knee Raises 5 x Box Jumps…
READ MOREWOD WOD, June 11, 2018
Strength and Conditioning Nothing fancy today crew… just some plain ol S and C 🙂
READ MOREWOD WOD, June 10, 2018
Sunday Runday The weather has made it impossible to roll the old legs over outdoors… so…. we must throw a the legs over indoors in the funnest way possible…. Crossfit Footballs version of "The beep test " One of the most effective 20 minute run / change of direction sessions you ever did do ……
READ MOREWOD WOD, June 9, 2018
CROSSFIT Metcon (AMRAP – Rounds and Reps) In teams of 2 : AMRAP in 20 Minutes 10 x Box Jumps 24/20" 10 x Hang Power Cleans 52.5/35kg 10 x Burpees OPTIONS : 8-8-8 reps of each movement if unable to keep sprint pace / consecutive reps / fast transitions
READ MOREWOD WOD, June 8, 2018
Friday Ballin My oh My… Dubz twice in 1 week …. thats it folks. Wednesday was your test run, today we put them to the test 🙂 Warm-up A) Kelbs : Muscle Up Warm Up B) Some hanging / Supports / Slow transitions etc Gymnastics Muscle Up skill Play – Prep for WOD / Play…
READ MOREOlympic Weightlifting WOD, June 7, 2018
OLY CLUB Warm-up A) Gym flow B) Barbell Clean / Jerk tech – Include Push Jerk C) E2MOM x 3 Sets: Speed Focus 3 x High Hang Squat Cleans from pockets INTO 3 x Push Press INTO 3 x Split Jerk – Pause in recovery *Focus : Speed / Position / Footwork Clean + H.Clean…
READ MOREWOD WOD, June 7, 2018
Showboating Warm-up A) 3 Way Buddy T Spine Opener / Banded Glutes B) 3 Rounds each with buddy : P1: Row – Steady Pace P2: KB Press / Carry Complex R/L C) Push Jerk Breakdown – Empty bars Push Jerk (Weight) Push Jerk Waves Every 90’s x 9 Sets : 3-2-1-3-2-1-3-2-1 *Build to a heavy…
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