WOD – Wednesday 04/02/15
Strength:
Strict press
Find a heavy 5-3-1
Skill:
Kipping pull ups
Conditioning:
13.3
12 minute amrap of
150 wall balls
90 double unders
30 muscle ups/C2B pull ups/pull ups/ring rows
WOD – Tuesday 03/02/15
A.
12 minute alternating EMOM
4 touch and go power clean
(Start at 50% of 1RM and increase weight each round)
12 box jumps
B.
Skill:
Double unders
C.
Conditioning:
13.4
7 minute time cap follow the sequence as far as possible of:
3 C&J 60/40kg
3 T2B
6
6
9
9
WOD – Monday 02/02/15
Strength:
Back squat 3×3
Skill:
T2B
Conditioning:
21-18-15-12-9-6-3
Deadlift 90/60kg
Bar facing burpees
WOD – Friday 30/01/15
A.
In five or six attempts, build to a 3-RM Thruster
B.
Complete as many rounds and reps as possible in five minutes of:
5 Thrusters 60/40
10 Pull-Ups
Then rest exactly five minutes, and then…
C.
Complete as many rounds and reps as possible in five minutes of:
Burpees x 10 reps
Wall Ball x 10 reps
Recipe Thursday – 29/01/15
Blueberry Fruit Pie!
Ingredients:
• 1 lbs (450 g) dried banana
• 1 lbs (450 g) dates
• 2-3 bananas
• 0.5 lbs (220 g) strawberries
• 0.9 lbs (400 g) blueberries
Instructions:
1. Process dried bananas and half the dates in food processor until a crust is formed.
2. Press it on […]
WOD – Thursday 29/01/15
A.
Take 10-12 minutes to work up to a heavy-ish Clean & Jerk
B.
Two sets for max reps of:
60 seconds of Squat Clean & Jerk 75/50
Rest 60 seconds
C.
Three rounds for time of:
50 Sit-Ups
400 Meter Run
WOD – Wednesday 28/01/15
A.
Four sets of:
Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible)
Rest 90 seconds
Good Mornings x 6-8 reps @ 3010
Rest 90 seconds
B.
Three rounds for time of:
15 Burpees
30 KB Swings 24/16
WOD – Tuesday 27/01/15
A.
Five sets of:
Back Squat x 4-5 reps @ 30X1
(as heavy as possible)
Rest 20 seconds
Inverted KB Press find a heavy 8-10reps
Rest 3 Minutes
B.
For time:
Row 1000 Meters
WOD – Monday 26/01/15
A.
Five sets of:
Bench Press x 4-6 reps
Rest 30 seconds
60 seconds of DUs
(use this as skill practice if you are not proficient with double-unders)
Rest three minutes
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 strict HSPUs
10 Chest-to-Bar Pull-Ups/Pull ups/ Ring Rows
100 Meter Run
Exciting new timetable for our expansion…
MONDAY – FRIDAY.
OPEN GYM 6:30am – 8:30pm
6:30am CrossFit
9:30am CrossFit
12:30pm CrossFit
5:30pm CrossFit
6:30pm CrossFit
7:30pm CrossFit
MONDAY
6:00pm-7:00pm Skill Workshop
8:00pm-9:00pm Transformers Nutrition
WEDNESDAY
4:00pm-4:40pm CrossFit Kidz (5-8 year olds)
4:45pm-5:25pm CrossFit Kidz (9-12 year olds)
6:00pm-7:00pm Rehab Workshop
6:00pm-7:30pm Sarum Barbell
8:00pm- 9.00pm Transformers Nutrition
THURSDAY
6:00pm-7:00pm Skill Workshop
FRIDAY
4:45-5:30pm CrossFit Teens (13-16 year olds)
SATURDAY
OPEN GYM 10am-2pm
10:00am […]