News

CrossFit WOD, November 12, 2019

Tuesday 12th November 2019

Warm-up

Warm-up
25/18 cals on your chosen machine
2 rounds
5 walk outs
20 DUs (30 singles)
10 hollow rocks
into
1 min dead hang from the bar.
Basic gymnastics to start. If you struggle to get into a handstand hold try wall walk or barbell OH hold. Tis is working shoulder strength and stability. Into strict pulling.

Conditioning to follow.

Continue Reading

CrossFit WOD, November 11, 2019

Monday 11th November 2019

Warm-up

Warm-up
3 rounds
10 plate GTOH
10 plate squats
10 kip swings
then
12 paused kneeling reach throughs.

3 min pushing EMOM, stretch hips between the first 2 sets then glute activation after 3rd set.

In the run up to christmas we will be squatting and pressing every week for 10 reps. This will alternate between back and front squats and bench press and push press.

Continue Reading

CrossFit WOD, November 9, 2019

Saturday 9th November 2019

Warm-up

Warm-up
3 rounds
10 plate GTOH
5 burpee to plate
10 plate thrusters
5 kip swings and 5 pull up or 10 ring row
shoulder and hip stretches before starting.

We have done this wod 3 years in a row so a lot of you will have times for this.

ON THE 11TH MINUTE, 1 MINUTES SILENCE.

Continue Reading

CrossFit WOD, November 7, 2019

Thursday 7th November 2019

Warm-up

Metcon

Metcon
This is the last week of the open so the last chance to practice anything you want with a coach around. Movements still be appear that are common
Pull up/C2B/muscle up
OH squats
Snatching

Metcon

Metcon (Calories)
30 min AMRAP of calories any machine.

ON zero and 15 mins
3 rounds
5 pull up
10 press up
15 air squats

On 5 mins and 20 mins
3 rounds
12 Russian KB swings 24/20in
15 sit ups

On 10 mins and 25 mins
16 single arm devils press 22.5/15kg (8 each arm)

Same as previos weeks.

Continue Reading

CrossFit WOD, November 6, 2019

Wednesday 6th November 2019

Warm-up

Warm-up
30/20 cal row
2 rounds
10 jumping air squats
10 pvc dislocates
5 walk outs

3 min pushing EMOM,

Turkish get ups to begin. Make sure you are happy with the technique before increasing weight. These are great for core and shoulder strength and stability.

Short sprints to finish. Aim for a big set on the T2B,

Continue Reading

CrossFit WOD, November 5, 2019

Tuesday 5th November 2019

Warm-up

Warm-up
3 rounds

10 KB deadlifts
10 KB swings
10 press ups
then
10 paused lunges with a stretch.

3 min pulling EMOM, shoulder activation between sets.

Then footwork drills for split jerks.

Split jerk work to start. The jerk proved to be a big sticking point for a lot of people on fridays open wod so this is a chance to work technique.

Continue Reading

CrossFit WOD, November 4, 2019

Monday 4th November 2019

Warm-up

Warm-up
3 min DU practice or 50 OTM if good at them.

3 rounds
10 alt lunge
10 sit up
5 jumping pull up or ring row

3 min pushing EMOM, kip swings after each set.
Stretch lats before starting.

Pulling gymnastics under fatigue that get increasingly hard. Each 3 rounds start with a movement to get your heart rate up followed by a simple gymnastic movement,

Continue Reading

CrossFit WOD, October 31, 2019

Thursday 31st October 2019

Warm-up

Metcon

Metcon
Like other Thursdays during the open, either do the wod below or use this time to work skills/technique. Ask coaches for help.

Things we haven’t yet seen in the open are
OH squats
Squat cleans/snatches
Muscle ups, bar and ring
Pull ups/C2B

These are all things that may pop up that everyone could do with practicing.

Continue Reading