WOD – Monday 02/05/16
A.
Back Squat
1-1-1-1-1-1-1 (around 90-95 of 1RM)
B. Teams of Three complete the following:
3K Row
100 Box Jumps 24/20
400m run
200 DU
WOD – Friday 01/05/15
A.
Four sets of:
Deadlift x 5 reps
Rest 3 minutes between sets
B.
“Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lb. barbell)
30 Pull-Ups
WOD – Thursday 30/04/15
A.
10x 2 of Front Squats (90% of your 1RM)
*90sec rest between sets
B.
In teams of three, alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Toes to Bar /High Knees
10 Dumbbell/KB Walking lunge 20/15 or 20/16
10 Box Jumps 24/20
*if in a two, note it down on the board.
WOD – Wednesday 29/04/15
A.
Take 15 minutes to practice your 3 month goals!!!!!
B.
5×5 Strict Ring Dips (add weight accordingly)
C.
Complete as many rounds and reps as possible in 15 minutes of:
10 Push-Ups with Hand Release
15 Wall Balls 9/7
20 Kettlebell Swings 24/16
WOD – Tuesday 28/04/15
A.
Five sets of:
Snatch + Overhead Squat x 3 reps
Rest 2 minutes
B.
Three rounds for time of:
15 Pull-Ups
30 Double-Unders
300 Meter Run
WOD – Monday 27/04/15
A.
3x 9reps Back Squat (percentage should be more than your 10RM)
*3-4mins rest between sets
B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press 50/35
10 Burpees
C.
500m row for time:
Bank Holiday Open Times
Friday – 01/05/15
Normal hours
Saturday 02/05/15
9:00am – Free Taster
10:00am – Open Gym*
11:15am – Team WOD
12:30pm – Open Gym
2:00pm – Closed
*No Yoga Gymnastics this week
Sunday – 03/05/15
10:00am – 2:00pm Open Gym
Monday – 04/05/15
9:30am – CrossFit
10:30am – 12:30pm Open Gym
12:30pm – CrossFit
2:00pm – Closed
Tuesday – 5/05/15
Normal Hours
WOD – Friday 24/04/15
A.
Four sets of:
Snatch x 1.1.1
(rest 7-10 seconds between singles)
Rest 2-3 minutes between sets
B.
For time:
40 Calorie Row
40 Shoulder to Overhead 40/30
40 Box Jump Overs 24/20
WOD – Thursday 23/04/15
A.
Front Squat
1-1-1-1-1-1-1-1-1-1 (90-95% of 1RM)
*Rest 90sec between sets
B.
8 min EMOM
Odd: 3x Wall walks
Even: 10 pistols (5 each side)
C. 2mins Burpee challenge
WOD – Wednesday 22/04/15
A.
Shoulder Press
5-5-3-3-1-1
B.
For time:
10 Wall Balls
10 C2B/Pull-Ups
9 Wall Balls
9 C2B/Pull-Ups
…
1 Wall Balls
1 Pull-Up