Thursday 26 february 2015
Strength Bench Press 5 Sets X 7 Reps @60% 1Rm Then 1 round to Burn Out @ 20/15kg WOD 2 Mins Wall Balls 20/14lbs Rest 1 Min 3 Mins Burpees Rest 1 Min 4 Mins Sit Ups Rest 1 Min 5 Mins Pull Ups
Wednesday 25 February 2015
Strength Overhead Squat 5X5 @ 50% 3Rm WOD 5 Rounds for Time 30 DUs/90 Skips 10 Thrusters 45/30kg
Tuesday 24 February 2015
Skill Power Snatch WOD 15min Amrap 1 Squat Clean 2 Front Squat 1 Split/Push Jerk Keep weight light, focus on technique No Scoring
Monday 23 February 2015
Don’t forget to sign up for the CrossFit Open First workout released this Thursday night Skill Double Unders 400 DU’s or 10mins Practice WOD 7 rounds for Time 7 Power Cleans 60/40kg 30 Ab Mat Sit Ups
Saturday 21 February 2015
Mobility 10mins WOD- Teams of 3 25min Amrap 400m Run(pace) Amrap Burpees onto Plate Amrap Box Jumps 24/20′ 1 person per station When run is completed, all athletes rotate stations Score= total team reps + rounds
Friday 20 February 2015
Mobility 10mins WOD- Partner 16 Med Ball Shuttle Runs 20m, 20/14lbs 80 Burpees (Partner holds Squat with Med Ball) 60 Pull Ups (Partner holds Med Ball Overhead) 60 Partrner Sit Ups with Med Ball 80 Med Ball Cleans 16 Med Ball Shuttle Runs 20m, 20/14lbs
Thursday 19 February 2015
Strength Bench Press Est 1rm (week 1 of 6) WOD Emom 14mins (odd) 15 Squats/ 5 T2B (even) 15 American KB Swings- Heavy 1km Run to Finish
Wednesday 18 February 2015
Strength Overhead Squat Est 3rm (week 1 of 6) WOD 10 to 1 Power Cleans 60/40kg Burpee Box Jump Overs 24/20′
Tuesday 17 February 2015
Skill Pistols WOD 10min Amrap Run 200m 10 American KB Swings 24/16kg 10 C2B Pull Ups Rest 3mins 3mins of Wall Balls 20/14lbs
Monday 16 February 2015
Skill Hollow Rock/Deadbug Core Work WOD 20min Amrap 5 Burpees 10 Sit Ups 15 Lunges