Pages
Home
Coaches
What is CrossFit?
Times and Fees
House Rules
Location
FAQ
Contact Us
Wednesday, June 21, 2017
Thursday 22nd June
The Bear Complex
5 Rounds
1 Round consists of:
Without dropping the bar, complete the following set seven times.
·
Power Clean
·
Front Squat
·
Push Press
·
Back Squat
·
Push Press
Tuesday, June 20, 2017
Wednesday 21st June
Overhead Squats
·
3-3-3-3
6 Rounds
·
9 Pull Ups
·
12 KB Snatches
·
15 Sit ups
·
Run 200m
Monday, June 19, 2017
Tuesday 20th June
Deadlift
·
5-5-5-5-5
7 Rounds
·
8 Push Press (40/30)
·
16 Hand Release Push Ups
·
24 Squats
Thursday, June 15, 2017
Friday 16th June
Turkish Get Ups
·
3 x 3 each arm
Tabata – 20 secs work, 10 secs rest for 8 rounds each exercise
·
Pull Ups or Ring Rows
·
Push ups
·
Sit Ups
·
Squats
Count total reps for each
Wednesday, June 14, 2017
Thursday 15th June
DT
5 Rounds
·
12 Deadlifts (70/45)
·
9 hang Power Cleans
·
6 Push Jerks
Tuesday, June 13, 2017
Wednesday 14th June
Front Squats
·
4-4-4-4
AMRAP 18 mins
·
12 Burpees
·
24 KB Lunges
·
36 Double Unders (96 skips)
Monday, June 12, 2017
Tuesday 13th June
Strict Press
·
5 x 5
WOD
24-21-18-15-12-9-6-3
·
KB Swings
·
Box Jumps
Run 100m between sets
Monday 12th June
Pull Up progressions
Regional 17.4 (mod)
·
6 Wall Walks
·
10 TTB
·
10 KB SDLHP
·
6 Wall Walks
·
12 TTB
·
12 SDLHP
·
6 Wall Walks
·
14 TTB
·
14 SDLHP
·
6 Wall Walks
·
16 TTB
·
16 SDLHP
Monday, June 5, 2017
Fight Gone Bad Format
3 Rounds
5 Stations & 1 Minute at each station with 1 minute rest between stations
Wall Ball
Sumo Deadlift High Pulls (KB)
Box Jumps
Push Press (DB)
Row (calories)
Count total reps & calories
Newer Posts
Older Posts
Home
Subscribe to:
Posts (Atom)