Monday 9 March 2015
Classes only at 1830 & 1930 Today Open Workout 15.2
Thursday 5 march 2015
Strength Bench press 5X5 @ 65% 1Rm WOD 5 rounds for Time 15 American KB Swings 24/16kg 15 Burpees
Wednesday 4 March 2015
Strength Overhead Squat 5X5 @60% 3Rm WOD 3 Min Amrap 10 Thrusters 50/30kg 10 C2B/ Pullups Rest 3 Mins 3 Min amrap 10 box Jumps 32/24″ 10 Wall Balls (Heavy) Rest 3 Mins 3 Min Amrap 10 Bar Muscle Ups/ 10 Bench Dips 10 HSPU/ HRPU
Tuesday 3 March 2015
Skill Double Unders 400 DUs or 10 mins Practice WOD- Teams of 5 25Min Amrap Row 1 Min Max Effort Sit Ups 1 Min Max Effort Air squats 1 Min Max Effort Run 1 Min Max Effort Push Ups 1 Min Max Effort
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