Pages
Home
Coaches
What is CrossFit?
Times and Fees
House Rules
Location
FAQ
Contact Us
Sunday, December 30, 2018
Monday 31st December 2018
Back Squats
·
6-6-6-6-6
EMOM 12 mins
·
1 Deadlift
·
1 Hang Power Clean
·
1 Hang Squat Clean
·
1 Squat Clean
Finisher (optional)
·
3 x 30 hollow rocks
·
3 x 6 shuttle sprint
·
Skills?
Friday, December 28, 2018
Saturday 29th December 2018
Jag 28 (mod)
·
Run 800m
·
28 KB Swings (32/20)
·
28 Pull Ups
·
28 Sumo Deadlift High Pull - KB
·
28 Push Ups
·
Run 800m
Thursday, December 27, 2018
Friday 28th December 2018
DB Bench Press
·
10-10-10-10
Unstable Press
·
4-4-4-4
3 Rounds
·
30 KB Cleans
·
30 Knee to Elbow
Wednesday, December 26, 2018
Thursday December 27th 2018
The Chief
5 x 3 minute AMRAP (rest 1 min between each)
·
3 Power Cleans (60/40)
·
6 Push Ups
·
9 Squats
Sunday, December 23, 2018
Monday December 24th 2018
4 Rounds
·
Sprint 200m
·
15 KB Swings (24/16)
·
12 Burpees
Light Diane
12-9-6
·
Deadlift (70/45)
·
Handstand Push Ups
Finisher (untimed) – 2-4 sets
·
Deadball over shoulder
·
Shuttle sprints - 4 x 10m
Friday, December 21, 2018
Saturday 22nd December 2018
Hotshots 19
6 Rounds
·
30 Squats
·
19 Hang Power Cleans (60/40)
·
7 Strict pull Ups
·
Run 400m
On June 30, 2013, 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.
Thursday, December 20, 2018
Christmas Timetable
Wednesday, December 19, 2018
Thursday 20th December 2018
Sumo Deadlift
·
5-3-3-2-2-1-1-1
Bent Over Rows
·
4 x 4
Bench Press
·
4-4-4-4-4
Tuesday, December 18, 2018
Wednesday 19th December 2018
WOD
·
50 Squats
·
Run 200m
·
40 Squats
·
Run 400m
·
30 Squats
·
Run 600m
·
40 Squats
·
Run 400m
·
50 Squats
·
Run 200m
Curls
·
3 x 10 (both arms)
Chin Ups
·
3 x 5 (weighted if possible)
Handstand Hold or Walk
Sunday, December 16, 2018
Monday 17th December 2018
Back Squats
·
8-8-8-8
6 Rounds
·
Run 200m
·
15 Burpee Box Jumps
·
12 KB Thrusters (6 each arm)
Tuesday, December 11, 2018
Wednesday 12th December 2018
Deadlifts
·
5,5,3,3,2,2,2
18-15-12-9-6-3
·
Goblet Squats (24/16)
·
Toes to Bar
·
KB Swings
Monday, December 10, 2018
Tuesday 11th December 2018
Bent Over Rows
·
3 x 8
Renegade Rows
·
3 x 8 (alternating arms)
WOD
·
100 Double Unders or Run 400m
·
10 Box Jumps
·
15 Pull Ups
·
20 Hang Power Cleans (30/20)
·
25 Push Press (30/20)
·
30 Squats
·
25 Push Press
·
20 Hang Power Cleans
·
2015 Pull Ups
·
10 Box Jumps
·
100 Double Unders or Run 400m
Newer Posts
Older Posts
Home
Subscribe to:
Posts (Atom)