January 20, 2019

WOD WOD, January 21, 2019

Master and the Apprentice Warm-up Overhead Squat Prep ! Overhead Squat (Weight) Skill / Strength – 15 Minute Open Cap Overhead Squat 3-3-3-3-3-3 Build to a challenging load focusing on positioning and points of performance. We would much rather see you hunt for quality then load. OPTION: Work to a box, work on overhead positioning,…

READ MORE
January 19, 2019

WOD WOD, January 20, 2019

Simple Sunday Metcon (Calories) Every 2mins for 15 rounds 30sec max effort Row (cals) 90sec rest *in rest complete 1 burpee *add 1 burpee each round

READ MORE
January 18, 2019

WOD WOD, January 19, 2019

Stricty Saturday’s Metcon (AMRAP – Rounds and Reps) Teams of 2 for 25 minutes 200m x sandbag run each 200m x run each 10 x strict pull ups shared 20 x DB hang clean and jerks (5/5) 22.5/15 100m x sandbag run each 100m x run each 30 x Sit ups together (linked feet) 40…

READ MORE
January 17, 2019

WOD WOD, January 18, 2019

Friday Triplet As Crossfit as Crossfit gets… happy Friday crew! Warm-up Scap Pull A parts Inch Worms Banded Monster walks Necessities WOD Prep – 15 Minutes In Pairs working same movement for movement 8 x Half Kneeling dumbell Press each side 8 x DB Goblet hold ( 1 bell ) Step Ups per side 20"…

READ MORE
January 16, 2019

WOD WOD, January 17, 2019

The Rebuild Back Squat (Weight) Strength / Posture Every 4MOM x 4 Sets Minute 1 : 6 x Back Squats @ 60-65 % 1RM Minute 2 : Rest Minute 3 : 50m Single Sided overhead carry L 50m Single Sided overhead Carry R Minute 4 : Rest *BACK SQUAT OPTION : If you need a…

READ MORE
January 16, 2019

Olympic Weightlifting WOD, January 17, 2019

OLY CLUB Snatch / Hang Snatch (Weight) 1 x Snatch Pull Plus 1 x Snatch Plus 2 x Hang Snatch Set 1-6, Build load to 70-75 % of max Snatch Sets 7 and 8 hold load at the top *Take time building into the heavier sets Back Squat (Weight) E2:30MOM x 3 Sets 6 x…

READ MORE
January 15, 2019

WOD WOD, January 16, 2019

Team Steam! Metcon (Time) Odd Object Intervals In Pairs : AMRAP in 21 Minutes 3 x DB Over Shoulder 55/35kg 9 x Burpees 15/12 x Cal Bike or ski 9 x Burpees 3 x DB Over Shoulder 55/35kg *Round for round with buddy *GOAL : Sub 3 minute efforts! *Push Hard / Rest Hard !…

READ MORE
January 14, 2019

WOD WOD, January 15, 2019

Chusday Chippa Warm-up A) Chippa movement prep EMOM x 9 Minutes Min 1 : 30 Seconds slow scap pull ups Min 2 : 30 Seconds Singles / Dubz Min 3 : 30 Seconds Alternating Shoulder Taps Round 2 : Practice Kipping Swing Round 3 : Practice Kipping Knee to triceps B) 2 Sets of 10…

READ MORE
January 13, 2019

WOD WOD, January 14, 2019

Chocolate Box Warm-up A) BB Prep B) C and J Breakdown Metcon (Weight) 15 Minute open cap to build to a challenging but sub max load 3 x Power Cleans Plus 1 x Split Jerk Focus : * Foot work on clean receiving position and jerk receiving position Aim to make your lifting look smooth…

READ MORE
January 12, 2019

WOD WOD, January 13, 2019

SUNDAY FUNDAY Metcon (Time) For time – 40 Minute cap In teams of 3 500/400 Cal Assault Bike *1 Player must be holding 2 x 24/16kg KB’s in front rack at all times *Share everything as needed KB: Reduce load Row instead of Bike

READ MORE