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CrossFit WOD, October 4, 2019

Friday 4th October 2019

Warm-up

Warm-up
15 burpees
into
3 rounds using an empty barbell
5 power clean
5 front squats
5 push press
5 back squats
5 push press behind the neck

stretch hips after first set
stretch shoulders after second set
glute activation after 3rd set.

Heavy day.

Building to a heavy bear complex to start.

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CrossFit WOD, October 3, 2019

Thursday 3rd October 2019

Warm-up

Warm-up
400m run
3 ronds
10 kip swings
10 press ups
10 jumping air squats

3 min pushing EMOM,
shoulder and hip stretches between sets

Two part metcon, work your way through the 3 rounds of the first part before starting on the 3 rounds of the snatches and thrusters. Only try RX+ if you can defiantly do the C2B in no more than 3 sets.

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CrossFit WOD, October 2, 2019

Wednesday 2nd October 2019

Warm-up

Warm-up
3 min DU practice, 60 OTM if you are looking to go RX+.

2 rounds
10 alt lunges
10 jumping air squats

3 min pushing EMOM, calf stretches between sets

Long conditioning wod, Pick how you will do this wod. Have a goal in mind for each minute and aim to stick to it throughout. If you get to 45 seconds and your not done,

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CrossFit WOD, October 1, 2019

Tuesday 1st October 2019

Warm-up

Warm-up
3 rounds
10 alt lunge with dislocate
10 plate GTOH
10 PVC OH squats

3 min pulling EMOM,
shoulder and hip stretch between sets

Heavy OH squats to start, These are a movement that may come up in the open that we dont do as regular as other squats. If your good at them use this time to build to a heavy 3 or look to get into good positions working on mobility.

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CrossFit WOD, September 30, 2019

Monday 30th September 2019

Warm-up

Warm-up
25/18 calories row
2 rounds
5 burpee
10 plate GTOH
10 sit ups

3 min pushing EMOM,
shoulder activation between sets

T2B practice to start with. Use this time to try linking them together or getting your first one.
Those of you have good T2B you get the chance do do an EMOM, small set of DU into a big unbroken set.

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CrossFit WOD, September 28, 2019

Saturday 28th September 2019

Warm-up

Warm-up
In pairs

500m row
2 rounds
5 synchro burpees
10 synchro jumping air squats
15 PVc good mornings each

Metcon

Metcon
In pairs

Check in
2000m row *

4 rounds
20 Burpee pull ups
40 wall balls 20/14lb
60 American KB swings 24/16kg

2000m row *

* On 1000m of the check in row perform 25 synchro hand release press ups
On 1000m of the chock out perform 25 synchro sit ups.

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CrossFit WOD, September 27, 2019

Friday 27th September 2019

Warm-up

Warm-up
3 rounds
10 alt lunge with a dislocate
10 hollow rocks
10 KB snatch (light)

3 min pulling EMOM
if going muscle ups, first 2 sets big kip swings then try MU on the 3rd.

hip stretches after 1st and 2nd set
shoulder stretch after 3rd set

Working on some touch and go power snatches to start the into a wod with power snatches.

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CrossFit WOD, September 26, 2019

Thursday 26th September 2019

Warm-up

Warm-up
400m run
10 KB deadlifts
10 goblet squats
10 hollow rocks
10 dislocates

3 min pulling EMOM
pigeon pose after set 1 and 2
12 paused glute bridge after set 3

Back squats to maintain strength leading up to the open. Dont go heavier, just look to perform well with good form.

Then a 10 down to 1 which will be tough on the core.

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CrossFit WOD, September 25, 2019

Wednesday 25th September 2019

Warm-up

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

3 rounds

5 down ups
10 air squats
10 dislocates

3 min pulling EMOM
lat stretch after first 2 sets
calf stretch after 3rd set

Looking to build strength in strict pull ups, scale to banded if needed. This is good for getting a lot of volume in and will help with kipping and butterfly.

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CrossFit WOD, September 24, 2019

Tuesday 24th September 2019

Warm-up

Warm-up
3 rounds
10 KB deadlifts
10 KB swings
10 press ups

3 min pushing EMOM
bridged reach overs after set 1
chest stretch after set 2
15 banded good mornings after set 3

Barbell cycling is the main focus today. First building to a heavy 10 reps. Go as heavy as form allows.

Then a metcon that requires you do all your power cleans unbroken.

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