February 21, 2020

WOD WOD, February 22, 2020

Super Saturday Metcon (AMRAP – Rounds and Reps) In pairs , AMRAP in 24 minutes 8 x BBJO 12 x DB Squats ( 2 x DB ) 9/6 x Cal row *Increase row by 1 cal each effort Rx 24/20" 22.5/15kg x 2 DB

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February 20, 2020

Friday Feelzzz WOD, February 21, 2020

Friday Feelzzz at the bar 🙂 Metcon (Time) Friday Feelzzz at the bar 🙂 From 0-15 mins Work to a max of: 1 High Hang P.Snatch 1 Hang P.Snatch 1 P.Snatch Rest 15-20 mins From 20- 35 mins Work to a max of: 1 High Hang P.Clean 1 Hang Power Clean 1 Power Clean Rest…

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February 20, 2020

WOD WOD, February 21, 2020

Friday @ The Bar Snatch (Weight) Pure Weightlifting Part A Snatch work EMOM 6 1 Snatch pull + Hip snatch 40-50% straight into EMOM 6 1 Snatch pull + hang snatch 45-55% straight into EMOM 6 1 Snatch pull + snatch 50-60% FOCUS: Catch position & extensions over weight SCORE: Last EMOM’s weight *If you…

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February 19, 2020

WOD WOD, February 20, 2020

Rump Day WK 6 Back Squat (Weight) E3M 1×3 @ 45-55% (warm up set) 3×3 @ 65% *3sec pause 1st rep only *Strict %, Strict pause *after each set perform: 30sec hollow hold (1 leg out only) Metcon (Time) For time 50 Wall balls 100 DUBZ – 6 Bar MU’s 5min rest & REPEAT *7min…

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February 19, 2020

Olympic Weightlifting WOD, February 20, 2020

Cycle 2: Basics Wk4 Metcon Muscle Sn + OHS EMOM 5: 1+2 Bar only Snatch (Weight) 1 rep E90sec x10 1-5: work up 6-10: 70-75% Clean and Jerk (Weight) 1 rep E90sec x10 1-5: work up 6-10: 70-75% Back Squat (Weight) E3M x5 Work upto 1×5 @ 70% *if you did last week, increase 2.5kg

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February 18, 2020

CrossFit Kids WOD, February 19, 2020

Crossfit Kids Week 3 Warm-up Skill

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February 18, 2020

WOD WOD, February 19, 2020

Mid Week clean out Metcon (Calories) In teams of 4 Every 4 Minutes x 6-7 sets ( 24/28 mins ) 60 Second bike effort 60m Dual KB FR Carry *Set up as en EMOM with team * Quick rotations – especially on carries *2 mins on / 2 mins off essentially as an individual *Score…

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February 17, 2020

WOD WOD, February 18, 2020

Consistency is key Close Grip Bench Press (Weight) GIANT SET – UPPER / MID LINE E4MOM x 3 Sets Min 1 : 8 x CGBP @ 3011 Min 2 : 8 x DB elbowing row p/side @ 2111 Min 3 : 20 Second weighted / non weighted side plank p/side Min 4 : FULL REST…

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February 16, 2020

WOD WOD, February 17, 2020

A solid start Metcon (Time) A Solid Start. 4 rounds (each) – with a partner 400m Run 12 TTB 12 DB box step overs Rx 2×22.5/15 *28min cap SCORE: Total time MODS Run: Row 400m TTB; Highbar/lowbar, Straight leg raise, V-up, Sit up Step overs: reduce load

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February 15, 2020

WOD WOD, February 16, 2020

Sustainable Sundays Metcon (Calories) Choose a machine – BIKE / SKI With a buddy – total 24mins (12 each) A) E3MOM x 12 mins (4 sets each) 90 second effort each (90/90) B) E2MOM x 8 mins (4 sets each) 60 second effort each (60/60) C) EMOM x 4 mins (4 sets each) 30 second…

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