WOD – Wednesday 13/12/17
A. 15mins practice Handstand Walks/Holds/Shoulder Taps/Wall Walks
B. 30-20-10
HSPU/Press Ups
Deadlifts 100/70
Christmas & New Year Eve Open Times:
Saturday – 23rd December 2017
11:15am -Team WOD
10am-1pm Open Gym
Sunday – 24th Christmas Eve
10am – Christmas WOD
11:15am – Christmas WOD
12:30am – Christmas WOD
2pm – Closed
Monday – 25th Christmas Day
CLOSED
TUESDAY – 26th Boxing Day
CLOSED
Wednesday – 27th December 2017
8am CrossFit
9:30am CrossFit
11pm CrossFit
12 pm Closed
Thursday – 28th December 2017
8am CrossFit
9:30am CrossFit
11am CrossFit
12 pm Closed
Friday – 29th December 2017
8am CrossFit
9:30am […]
WOD – 12/12/17
A. 10-1 reps of:
Power Snatch 42.5/30
T2B
Rest 10mins
B. 10-1
Thrusters 42.5/30
Pull ups
WOD – Monday 11/12/17
A. 10mins to establish a heavy *Bear Complex.
1 Rep of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
B. In Pairs
50-40-30-20-10
Cal Row
Burpees over the Rower
WOD – Friday 08/12/17
A. EVERY 3mins for 15mins
Front Squat
3-3-3-3-3 @ 85%+ of 1RM
“Elizabeth”
21-15-9
Squat Clean 61/43
Ring Dips
10min Time Cap
*SCALING OPTIONS.
Clean
• Reduce weight so that you can perform efficiently for 10 reps unbroken
• Med ball clean
Ring Dips
• Banded Ring Dips
• Jumping Ring Dips
• Toenail Dips
• Bench Dips
• Push-Ups
WOD – Thursday 07/12/17
A.
Four sets of:
Weighted Pull-Ups x 3-4 reps
Rest 2mins between sets
Scaling: Strict/Band or Ring Row
B.
For time:
50 Box Jumps 24/20
50 Deadlifts 80/60
50 Down Ups
800m Run
50 Down Ups
50 Deadlifts
50 BoxJumps
30min Time Cap
WOD – Wednesday 06/12/17
A. Five sets of:
Clean Deadlift x 5 reps
Rest as needed
*This is differentto a regular Deadlift &should look like your first full of a Cleanposition, so on this occasion keepingyour head up.
100-120% of your Clean.
B. In Pairs
4 Rounds of:
500m Row
50/40 Press Ups
*Break it up however you want in your pair.
Scaling:
Press upon knees/Box/Dips on Bench
WOD – Tuesday 05/12/17
A.E3MOM for 15min
Push Press x3
B. ‘Helen’
3rds for Time
400m run
21 KB Swings 24/16
12 Pull Ups
WOD – Monday 04/12/17
A. E3MOM for 18 min
2x Snatch (not touch and go)
B. 10min Amrap
30 Wall Ball 9/7
30 cal Row
WOD – Friday 01/12/17
A. Split Jerk 3,3,2,2,1,1
2mins between sets
B. Every 3mins for 15mins
Back Squat x5