WOD – Thursday 23/08/18
A. E3MOM for 15mins
Strict Press x2 @ 85-90%
B. 10min Amrap
3, 6, 9, 12, 15, 18 etc……
STOH 60/40
T2B
Box Jumps 24/20
EXTRAS
6 sets of 200m runs with a weighted vest
Rest 2mins
WOD – Wednesday 22/08/18
“Engine Builder”
EMOM for 30mins (6 rounds)
1 – 15/10 cal AB
2 – 15 Wall Balls 9/7
3 – 15/10 cal Row
4 – 10-15 Target Burpees
5 – Rest 😫
EXTRAS
Every 3mins for 18mins
Chin Up x 1
Bank Holiday Opening Times 24th-27th August 2018
FRIDAY – 24/08/18
6:30am CrossFit
9:30am CrossFit
12:30pm CrossFit
5:00pm CrossFit
6:00pm CrossFit
OPEN GYM – 6;30am – 7:00pm
SATURDAY -25/08/18
10am – Barbell Club
11:15am Team WOD
OPEN GYM – 10:00am – 1:00pm
SUNDAY – 26/08/18
CLOSED
MONDAY -27/08/18
10:00am CrossFit
11:30am CrossFit
OPEN GYM – 10am – 1:00pm
WOD – Tuesday 21/08/18
A. E3MOM for 12mins
1x Snatch, Hang Snatch, High Hang Snatch, OHS
(Build to a heavy set for the day)
“Nancy”
5 rounds for time of
400m run
15 OHS 43/30
18min Time Cap
EXTRAS
15mins build up to a heavy
2x Split Jerk for the day.
WOD – Monday 20/08/18
A.
E3MOM for 15min
Back Squat x3 @ 85-90%
B. 12min AMRAP
15 Thrusters 45/30
10 C2B
25 DU
Scaling Options:
Lighter weight
Pull ups/Band/Ring rows
Single Skips
EXTRAS
Every 5 mins for 20mins
250m Row
Note down each time:
WOD – Friday 17/08/18
Skill
Kipping Handstand Push Ups
5 rounds of
3min in 3 min off
10 HSPU
15 T2B
20 KB Swings 32/24
ME DU
Score = total reps per round
Scaling options:
5 HSPU
Plate HAPU
Box HSPU
push Ups
Strict high knees
Lower KB weight
EXTRAS
A. 15min to build up to a heavy 5 OHS
A1. Every 2mins for 12mins
3x Snatch Balance 50-60% of part (A) working on speed under the bar.
WOD – Thursday 16/08/18
A. E3MOM for 15mins
Deadlifts x5 @ 75-80%
B. For Time:
30/25 cal AB
20 Burpees
10 Ring Muscle Ups*
7min time cap
*scaling options ring pull ups, Ring Dips, Ring rows
WOD – Wednesday 15/08/18
A. E3MOM for 15mins
Strict Press x4 @ 80-85%
B. In Pairs For Time:
120 Wall Balls 9/7
100 cal Row
80 Wall Balls
60 cal Row
40 Wall Balls
20 cal Row
25min cap
EXTRAS
Every 5 mins for 15mins ME T2B – unbroken set or until you come off the bar. (3 sets)
WOD – Tuesday 14/08/18
A.
E3MOM for 15mins
Back Squats x5 @ 75-80%
B.
8min AMRAP
30 DB Snatches 22.5/15 (Alternating)
15 Burpee Box Jumps 24/20
WOD – Monday 13/08/18
A. E3MOM for 15 min
1x Power Clean, 1x Hang Squat Clean, 1x Split Jerk
A. For Time
21 GTOH 60/40
200m run
15 GTOH
300m run
9 GTOH
400m run
12min Cap