WOD – Monday 06/05/19
A. 15mins to build to a heavy Power Snatch
B. “Isabelle”
For Time:
30 Power Snatches (61/43)
WOD – Friday 03/05/19
“Spaceship”
AMRAP 20:
200 Meter Run
21/14 Calorie Row
2 Rounds of Strict “Cindy”
Bank Holiday Monday 06/05/19
Class Schedule:
CrossFit: 10am
CrossFit: 11am
CrossFit: 12:30pm
Open Gym: 10am-2pm
WOD – Thursday 02/05/19
A. Push Press for load:
#1: 4 reps 75%
#2: 4 reps 77.5%
#3: 4 reps 80%
#4: 4 reps 82.5%
#5: 4 reps 85%
2mins between sets
B. “Skippy”
On the 3:00 x 5 Rounds:
15 AbMat Sit-Ups
30 Double Unders
15 AbMat Sit-Ups
5 Deadlifts
Build in loading on the deadlift. Score is weights used. Put round times in notes.
Start around […]
WOD – Wednesday 01/05/19
“Waterlogged”
70/50cal Assault Bike
Directly Into…
30 Dumbbell Snatches (22.5/15)
15 Burpee Box Jumps (24″/20″)
20 Dumbbell Snatches (22.5/15)
10 Burpee Box Jumps (24″/20″)
10 Dumbbell Snatches (22.5/15)
5 Burpee Box Jumps (24/20″)
WOD – Tuesday 30/04/19
A.
Front Squat for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
Build to a heavy set
2mins between sets
B.
“Front Runner”
For Time:
200 Meter Run, 2 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats
Barbell: 75/50
WOD – Monday – 29/04/19
A.
Barbell Cycling – Clean & Jerk
On the 2:00 x 5 Sets:
3 Power Cleans
1 Pausing Push Jerk
2 Push Jerks
*On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements.
B.
“Handlebars”
3 […]
WOD – Friday 26/04/19
A.
Overheard Squat
15mins to Build to Heavy Set of 3
B.
“Denim”
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (50/35)
WOD – Thursday 27/04/19
“Old Town Road”
6 Rounds:
20 Wall Balls 9/7
100m Farmers Carry (24’s/16’s)
9 Strict Toes to Bar
WOD – Wednesday 24/04/19
A.
On the 1:30 x 6 sets.
Back Pause Squat for load:
#1: 2 reps @ 65%
#2: 2 reps @ 65%
#3: 2 reps @ 70%
#4: 2 reps @ 70%
#5: 2 reps @ 75%
#6: 2 reps @ 75%
*5 second pause at the bottom of each rep.
B.
“The Chief ”
5 Rounds:
AMRAP 3:
3 Power Cleans (61/43)
6 Push-ups
9 Air Squats
Rest 1 Minute Between […]