WOD WOD, July 1, 2018
Smart & Johnson Metabolic Mayhem Metcon (5 Rounds for reps) Smart & Johnson Metabolic Mayhem 25 min EMOM Min 1 – 18/15 cal row Min 2 – 15/12 cal a.bike Min 3 – 12/9 deadball zercher squat – 45/35kg Min 4 – max double unders (record reps) Min 5 – rest Scaling 15/12 12/9 9/6…
SEE EVENTWOD WOD, June 30, 2018
Saturday Slammin Metcon (AMRAP – Rounds and Reps) In Teams of 2 AMRAP in 24 Minutes 15 x KB Swings 24/16kg 12 x Box Jump Overs 24/20" 9 x Shoulder 2 Overhead 52.5/35kg 6 x Toes 2 Bar Run 200m with sandbag ( 100m each shoulder ) You go I go changing movements ie: I…
SEE EVENTWOD WOD, June 29, 2018
JACKIE Ohhh yeahhhh… Benchmark Friday comin at cha What a way to end the week ey, time to fly like the wind into the weekend ! Weighted Pull-ups (Weight) A) In a 10 minute open cap window, build to a heavy double strict pull up ( Any Grip ) B) Every 2.00 x 3 Sets…
SEE EVENTWOD WOD, June 28, 2018
Sir Squatalot Front Squat (Weight) Every 3.00 x 6 Sets Set 1 : 5 @ 50 % Set 2 : 5 @ 60 % Set 3 : 5 @ 70 % Set 4/5/6 : 5 Reps @ 75-80 % 1RM *After each set , perform 5 x Ball slams AFAP Metcon (Distance) CARDIO OPTION: 30/90…
SEE EVENTOlympic Weightlifting WOD, June 28, 2018
OLY CLUB – SNATCH Warm-up A) Flow + Snatch/ Power Snatch tech B) E2MOM x 3 Sets: Speed Focus 5 x Snatch Grip Split Jerks *To best position, not to max… prep for complex , open up the shoulders Snatch (Weight) 15 Minute Open cap Build to a heavy double of : Power Snatch OR…
SEE EVENTWOD WOD, June 27, 2018
Lucky Dip Metcon (Time) FOR TIME : 12 Minute Cap 100 x dubz 21 / 15 x Ring Dips 15 x Hang Power Cleans 60/40kg 75 x Dubz 15 / 10 x Ring Dips 12 x Hang power Cleans 50 x Dubz 9 / 5 x Ring Dips 6 x Hang Power Cleans RX PLUS…
SEE EVENTWOD WOD, June 26, 2018
Road to Recovery A tantalizing blend of conditioning on the menu for today crew. Allstar crew, now is your time to reset the clock and build some normality back into your week. Warm-up A) Banded Hips x 2 Mins B) Old school gym length athletic warm up / run prep Metcon (Calories) In Teams of…
SEE EVENTWOD WOD, June 25, 2018
:JonesCrawl” ALLSTAR CREW : Firstly, bloody amazing job over the weekend… so much fun. Secondly, its time to use what we have between the ears for the greater good. Nothing will be gained by doing The Chamber class session. Plenty will be gained with a few days off – roll the legs over though, doing…
SEE EVENTWOD WOD, June 23, 2018
TABATA Madness I did something very similar at my Gym Jones certification…. I left feeling very satisfied to say the least. A combination that hits you in all the right places Go hard, and enjoy the sunshine and a big day of REST / RECOVERY tomorrow crew. Warm-up A) Get outside and imurse yourself in…
SEE EVENTWOD WOD, June 22, 2018
Party Pump Friday’s Would be criminal not to finish the weak leaving the gym SWOL as a mofo… massive week, lets finish off crew Warm-up Little Friday Suprise for yall 🙂 Metcon (AMRAP – Reps) ROTATING EMOM x 15 Minutes Minute 1 : 30 Second Assault Bike for cals Minute 2 : 20m Single arm…
SEE EVENT