Thursday, February 21, 2019

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


Wednesday, February 20, 2019

Thursday 21st February 2019



Push Press
  • ·       4 x 4

Chin Ups
  • ·       4 x 5

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


Tuesday, February 19, 2019

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


Monday, February 18, 2019

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


Wednesday, February 13, 2019

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


Tuesday, February 12, 2019

Wednesday 13th February 2019



Running Cindy

AMRAP 20 mins
  • ·       5 Pull Ups
  • ·       10 Push Ups
  • ·       15 Squats
  • ·       Run 100m


Monday, February 11, 2019

Tuesday 12th February 2019



Max Double Unders in 2 mins

Bench Press
  • ·       5 x 3

Shoulder Taps
  • ·       3 x 20
  • ·       From plank position on hands tap each shoulder alternating

50 Box Step Overs with DB

Sunday, February 10, 2019

Monday 11th February 2019



5 Rounds
  • ·       8 Hang Power Snatches (50/35)
  • ·       10 Pull Ups
  • ·       12 Hand release Push Ups
  • ·       Run 200m

Finisher
DB Thrusters
  • ·       3 x 8


Friday, February 8, 2019

Saturday 9th February 2019



Dirty Thirty
  • ·       30 Box jumps
  • ·       30 Jumping Pull Ups
  • ·       30 KB Swings (16/12)
  • ·       30 Lunges
  • ·       30 Knee to Elbow
  • ·       30 Push Press (20/15)
  • ·       30 Back Extensions
  • ·       30 Wall balls
  • ·       30 Burpees
  • ·       30 Double Unders


Thursday, February 7, 2019

Friday 8th February 2019



Weighted Glute Bridges
  • ·       3 x 8

Renegade Rows
  • ·       3 x 10

3 Rounds – Fight Gone Bad format
1 minute at each station with 1 min rest between rounds
  • ·       Wall Ball
  • ·       Pull Ups
  • ·       Push Ups
  • ·       Sit Ups
  • ·       Shuttle sprint


Wednesday, February 6, 2019

Thursday 7th February 2019



Front Squats
  • ·       5,3,3,2,2,1,1,1

15-12-9
  • ·       Deadlift (60/40)
  • ·       Bar jumping burpees

Rest 1min

9-6-3
  • ·       Deadlift
  • ·       Squat Jumps


Sunday, February 3, 2019

Monday 4th February 2019



DT
5 Rounds
  • ·       12 Deadlifts (70/45)
  • ·       9 Hang Power Cleans
  • ·       6 Push Jerks



Friday, February 1, 2019

Saturday 2nd February 2019



Rankel

AMRAP 20 mins
  • ·       6 Deadlifts (100/65)
  • ·       7 Burpee Pull Ups
  • ·       10 KB Swings (32/24)
  • ·       Run 200m