Friday 22nd February 2019

Linda (the 3 bars of death)

10-9-8-7-6-5-4-3-2-1

• ·       1 ½ Bodyweight Deadlift
• ·       Bodyweight Bench Press
• ·       ¾ Bodyweight Clean

Thursday 21st February 2019

Push Press

• ·       4 x 4

Chin Ups

• ·       4 x 5

4 Rounds

• ·       30 Flutter kicks
• ·       30 Double Unders
• ·       30 Lunges

Wednesday 20th February 2019

The CrossFit Open begins this week. Here’s a sample from the first year.

Open 11.1

AMRAP 15 mins

• ·       9 Deadlifts (70/45)
• ·       12 Push Ups
• ·       15 Box Jumps

Finisher

3 Rounds (untimed)

• ·       30 Russian Twists (KB)
• ·       20 Mountain Climbers

Tuesday 19th February 2019

Back Squats

• ·       5 x 3

Gwen

15-12-9

• ·       Clean & Jerks
• ·       Touch & go at floor only, no re gripping, no dumping the bar.
• ·       Use the same load for each set
• ·       Rest as needed between sets

Mini Break

We're having a mini break for a few days.
The next WOD at the Gym will be Monday 18th at 5:30pm

We'll post some body weight WODs on the Facebook page each day you can do anywhere.

Thursday 14th February 2019

WOD

• ·       Run 500m
• ·       20 Floor Wipers
• ·       Run 400m
• ·       16 Floor Wipers
• ·       Run 300m
• ·       12 Floor Wipers
• ·       Run 200m
• ·       8 Floor Wipers
• ·       Run 100m
• ·       4 Floor Wipers

Wednesday 13th February 2019

Running Cindy

AMRAP 20 mins

• ·       5 Pull Ups
• ·       10 Push Ups
• ·       15 Squats
• ·       Run 100m