Why Tempo?
Commonly in the crazy world of crossfit the only tempo that seems to matter is how FAST we are able to move. We are dictated by the clock. There are no PB bell rings for the slowest front squat or how well you can perform the lowering phase of a ring row. If you are…
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Mums Always Right
MUMS ALWAYS RIGHT! I used to think that the pinnacle of life was staying up late, eating bad food and doing whatever Mum would tell me not to do. Fast forward and I quickly discovered this was not the pinnacle of life and Mum was right. Mum’s are always right. So what did Mum say?…
SEE EVENTWOD WOD, September 4, 2020
Friday Warm-up 30sec on/30sec off 1- Ski 2- Step ups 3- Sit ups 4- Plank 5- 100m Run *start everyone at different stations Metcon (Calories) EMOM 24 1- 45sec ski (cals) 2- 12-20 Step ups (BW) 3- 5-15 Toes to rings 4- 45sec Dball hold 5- 150m Run 6- Rest Rx 55/35 SCORE: Cals INTENT:…
SEE EVENTWOD WOD, September 3, 2020
Thursday Warm-up 5min general flow then The CP barbell special Power Snatch (Weight) Power snatch E90sec x10 Sets 1-5: 2 reps @ 50% Sets 6-10: 1 rep, build upto medium-heavy Power Clean and Split Jerk (Weight) Power clean and jerk E90sec x10 Sets 1-5: 2 reps @ 50% Sets 6-10: 1 rep, build upto medium-heavy…
SEE EVENTOlympic Weightlifting WOD, September 3, 2020
Cycle 9: Traditional Wk 4 Snatch (Weight) E90sec x10 1st 5: 2 @ 50% 2nd 5: build up singles Clean and Jerk (Weight) E90sec x10 1st 5: 2 @ 50% 2nd 5: build up singles Front Squat (Weight) E2M x6 Heavy double Snatch Pull (Weight) 3 pos pause Sn DL E2M x6 2 @ 100%Sn…
SEE EVENTWOD WOD, September 2, 2020
Wednesday Warm-up 2 sets (up and down gym) 30sec glute activation (set 1 R, set 2 L) Lunge with roation Extended inch worm walk out Duck walk (heels up if you need) Bear crawl Front Squat (Weight) INTENT: Push the squats as this is the main part Strength day FS + BS Combo Wk 4…
SEE EVENTWOD WOD, September 1, 2020
Tuesday Warm-up a) Foam roll 2mins per side lats b) 3 rounds 100m Run 10 Russian swings 5 Nurpees Metcon Pre WOD Skills – 10min open cap All things TTB! Option 1: Strict/Kip TTB Option 2: Strict/kip straight leg raises Option 3: 10 Beat swings + 20sec hollow hold Option 4: 8 V-up/Sit up +…
SEE EVENTWOD WOD, August 31, 2020
Monday Warm-up 3 rounds 30 Single skips 6 Pass throughs (with a pole) 6 Snatch grip strict press (pause at top & find tension) AMRAP 4 (extended warm up) 5 Lat activation per side 5 Squat jumps 5 OHS with pole Overhead Squat (Weight) Strength – Overhead squats E2M x5 3 reps *push press if…
SEE EVENTWOD WOD, August 30, 2020
SUNDAY FUNDAY Metcon COLD start….WARM finish EMOM 30 Min 1 – 40sec Row Min 2 – 40sec Bike Min 3 – 40 sec Ski Min 4 – 40 sec Dbl KB FR hold Min 5 – Rest KB: 2×20/12kg ** Get whiteboards out – track ** Use first 2 rounds as warm up (cold start)….
SEE EVENTWOD WOD, August 29, 2020
Saturday Metcon (AMRAP – Rounds and Reps) Super Saturday In teams of , AMRAP 22, Round for Round 200m Run 6 x C2B Pull Ups 9 x S2OH 6 x Burpee Box Jump Rx:42.5/30kg RX + 52.5/35kg *Must do C2B Rx++ Option : 3-6 UB Bar MU Modify: Run : 100m ( Fast ) C2B…
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