WOD – Tuesday 21/04/15
A. Skill/Mobility
B.
Six sets for times of:
3 Power Clean 85/60
6 Ring Dips
9 Box Jumps 24/20
12 Push-Ups (HR)
Rest 3 minutes
WOD – Monday 20/04/15
MONDAY 20/04/15
A.
In no more than 3 attempts find a 10RM Back Squat
(Note down the percentage this is from your 1RM)
B.
4 Sets of:
In two minutes, complete the following:
20 Double-Unders
300 Meter Run
Kettlebell Swing x Max Reps 24/16kg
Rest 2 minutes
*Score the number of Kettlebell Swings completed in each set.
Scaled options:
10 DUs attempts or 40 singles
200m run
KB weight […]
WOD – Friday 17/04/15
A. ME strict HSPU
B.
The Seven
Seven rounds for time of:
7x Handstand push-ups
7x Thruster 60/40
7x Knees to elbows
7x Deadlift 110/80
7x Burpees
7x Kettlebell swings 32/24
7x Pull-ups
*using only one bar
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting […]
WOD – Thursday 16/04/15
A. Tekkers on Snatch Balance
B.
15-18 mins to establish a heavy Squat Snatch for that day
WOD – Wednesday 15/04/15
A.
In 15 mins find a 1RM Front Squat
B.
ME Strict Pull up
C.
“Cindy” 20min AMRAP
5 Pull ups
10 Press ups
15 Squats
*Last done 15/12/14
WOD – Tuesday 14/04/15
A. Tekkers on split Jerk & add weight accordingly to form.
B.
“Grace”
30x Clean + Jerk 135/95 – 61/43
WOD – Monday 13/04/15
CrossFit Total
Within a 15min window for each discipline, find the following:
1RM Back Squat
1RM Shoulder Press
1RM Deadlift
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- […]
SCUK CrossFit Opens 2015
So as this year’s open draws to a close and marks the end of another CrossFit season it’s time for a lot of us to reflect on our performances and set goals for the coming year.
The Open is the pinnacle of the CrossFit season and , love it or hate it, as a CrossFit […]
WOD – Friday 10/04/15
Strict HSPU ladder
1,2,2,3,3,4,3,3,2,2,1
30 rest btwn sets
7 power snatch 62.5/40
25 T2B
6 power snatch
20 T2B
5 power snatch
15 T2B
4 power snatch
10 T2B
3 power snatch
5 T2B
2 power snatch
3 T2B
1 power snatch
WOD – Thursday 09/04/15
A.
Thurs
10×2 front squat
Rest 1 min btwn sets
B.
10x 50m sprints
(Rest the time it takes you to walk back)
C.
1mim max effort tyre flip