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CrossFit WOD, October 16, 2019

Wednesday 16th October 2019

Warm-up

Warm-up
25/18 calories on your chosen machine
3 rounds
10 plate GTOH
10 kip swings
10 sit ups

3 min pulling EMOM,
PVC good mornings after set 1
Dislocates after set 2
Alt lunges after set 3

Max effort sprint on the rower. Everyone going 500m. Look for efficient technique and give it your all.

Chipper to get through today.

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CrossFit WOD, October 15, 2019

Tuesday 15th October 2019

Warm-up

Warm-up
2 lengths burpee broad jump

3 rounds
10 KB swings
10 goblet squats
5 burpees

3 min pushing EMOM
mobilize hips after first 2 sets then 10 bridged reach overs after 3rd set.

Hero wod KLEPTO today. This is a good one for members who have been here a long time to track your progress.
Full extension on the box AND on the burpee.

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CrossFit WOD, October 14, 2019

Monday 14th October 2019

Warm-up

Warm-up
3 min DU practice (55 OTM if good at them).

3 rounds
10 plate GTOH
5 walk outs
10 press ups

3 min pulling EMOM,
Kneeling reach through after first set.
PVC push press after set 2
PVC push jerks after set 3

Barbells out the everyone going through split jerk.

Technique should be the main focus on the shoulder complex.

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CrossFit WOD, October 12, 2019

Saturday 12th October 2019

Warm-up

Warm-up
400m run
3 rounds
10 jumping air squats
10 press ups
10 plate GTOH

Metcon

Metcon
In pairs on a running clock

0-10mins
1 mile run
AMRAP
20 Wall balls 20/14lb
10 Box jumps 24/20in

10-14 mins rest

14-20 mins
800m run
AMRAP
20 Alt KB snatch 24/16kg
10 box jump overs 24/20in

20-24 mins rest

24-28 mins
400m run
AMRAP
20 synchro sit ups
5 synchro down ups

Pairs DO NOT have to stay together on the run,

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CrossFit WOD, October 10, 2019

Thursday 10th October 2019

Warm-up

Warm-up
30/22 calorie row
2 rounds
10 American KB swings
10 press ups

Barbells out and
3 rounds
5 hang power cleans
2 jerks

stretch shoulders, back and hamstrings between the 3 sets.

With the open on friday, those of you who are wanting to go all out, start treating the thursdays as a rest day OR come in do the wod,

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CrossFit WOD, October 9, 2019

Wednesday 9th October 2019

Warm-up

Warm-up
400m run
3 rounds
10 KB deadlifts
25 DUs (50 singles)
10 light wall balls

3 min pulling EMOM, stretch lower back and hamstrings after sets.

Scale the weight of the deadlifts to a weight that you could manage 15 reps with when fresh. the deadlifts must be done in sets and NOT singles. Scale the DUs as needed and look to get the wall balls done in 2-3 sets.

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CrossFit WOD, October 8, 2019

Tuesday 8th October 2019

Warm-up

Warm-up
2 lengths of the rig bear crawl

3 rounds
5 walk outs
10 jumping air squats
10 hollow rocks

3 min pushing EMOM, with swings after the first 2 sets to loosen the shoulders then go for whatever pull ups you will be doing for the AMRAP after the 3rd.

5 min AMRAP of pull ups to start.

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CrossFit WOD, October 7, 2019

Monday 7th October 2019

Warm-up

Warm-up
15 burpees
3 rounds
10 paused goblet squats
10 glute bridges
10 kneeling reach throughs

3 min pulling EMOM, pigeon pose between sets

Heavy front squats to start. Look to maintain good form throughout, nothing crazy with weight or rep range. Stick with these percentages looking to maintain strength throughout the open.

7 mins of death,

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CrossFit WOD, October 5, 2019

PAULS PROMISE

Metcon

Metcon
60 MIN EMOM FOR PAULS PROMISE

10 ROUNDS –

1. 20 AIR SQUATS
2. 15 SIT UPS
3. 10 BURPEES
4. 20 LUNGES
5. 15 LEG DROPS
6. 10 PUSH UPS

THE REPS ABOVE IS A CHALLENGE FOR THOSE WHO WANT A REP RANGE TO HIT EACH MINUTE.

YOU CAN DO AS LITTLE OR AS MANY REPS AS YOU WANT FOR A SCALE OPTION.

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