Tuesday 4 March
Strength Back Squat 5X5 @ 70% WOD Franpee 21/15/9 Thrusters 42.5/30kg Burpees
Monday 3 March
Skill Double Unders/Snatch Wod Open Workout 14.1 10min AMRAP 30 Double Unders 15 Power Snatch 35/25kg
Saturday 1 March
Mobility Foam Roll/Stretch 20mins Wod Open Workout 14.1 or ‘Bradley’ 10 rounds for time 100m Sprint 10 Pull Ups 100m Sprint 10 Burpees 30 sec rest
Friday 28 February
Mobility 15 mins Foam Roll/ Stretch METCON– Partner 5 Rounds 200m Med Ball Carry 20/14lbs 200m Run Rest 2mins Individual 100 Squats 100 Sit Ups 90 Squats 90 Sit Ups 80 Squats 80 Sit Ups 70 Squats 70 Sit Ups 60 Squats 60 Sit Ups 50 Squats 50 Sit Ups Run/Crawl 400m to Finish
Thursday 27 February
Strength Back Squat 3 X 5 @70% Skill Power Snatch WOD 5 Rounds for time 10 X KB Swing 24/16kg 10 X Down & Up 10 X Med Ball Sit Ups 20/14lbs
Wednesday 26 February
Strength EMOM 20mins 5 X Ring Dips 5 X Power Clean WOD 21/15/9 Med Ball Cleans 20/14lbs Pull Ups
Tuesday 25 February
Strength Push Press 5X5 Skill Overhead Squat WOD 400m Run 10 X Push Press 50/30kg 15 X Box Jumps 24/20′ 20 X Burpees 25 X Wall Balls 20/14lbs 20 X Burpees 15 X Box Jumps 10 X Push Press 400m Run
Monday 24 February
Strength Take 10mins to work up to 1rep max Back Squat Then; Back Squat 3 X 10 @ 50% WOD– Ascending Ladder 12min AMRAP 3 Turkish Get Up 16/8kg 3 Power Clean 50/30kg 6 Turkish Get Up 6 Power Clean 9….. 9….. 12… 12…
Saturday 21 February
Mobility 20mins Foam Roll/Stretch WOD SURPRISE!!!! See you all at 10 CrossFit- The Unknown & The UnKnowable!!!
Friday 21 February
Mobility Squat Clinic/Foam Roll/Stretch METCON 30 Wall Balls 20/14lbs 30 Lunges- 5kg Overhead 20 Wall Balls 20 Lunges 10 Wall Balls 10 Lunges 1km Run to Finish