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CrossFit WOD, May 3, 2019

Friday 3rd May 2019

Warm-up

Warm-up
10 shuttle runs
2 lengths duck walks
then 2 rounds
10 plate GTOH
10 paused plate squats

Empty barbell snatch drills
behind the neck push press
hang muscle
hang power
overhead squat

Weightlifting

Hang Snatch (Build to a heavy 2 reps.)

Any snatch counts but squat will get you more weight. You can use this time to work technique and get under the bar.

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CrossFit WOD, May 2, 2019

Thursday 2nd May 2019

Warm-up

Warm-up
3 rounds
10 Paused goblet squats (3sec)
10 glute bridges paused
10 bridged reach overs

3 min pulling EMOM, strict to build strength. Mobilize hips between sets.

Weightlifting

Front Squat (3 x 1 @ 90% then set 4 Max reps at 90%)

Look to go every 2 mins.

Dont get carried away and go heavier,

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CrossFit WOD, May 1, 2019

Wednesday 1st May 2019

Warm-up

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

Weightlifting

Bench Press ( 30 sec ring press up hold into 4 x 10 @ 60%)

Rest long enough so that you can stay unbroken on your bench press.

Metcon

Metcon (Time)
10 rounds

3 Muscle ups
6 Handstand push ups
12 Box jumps 24/20in

15 min cap

RX+ muscle ups and handstand push ups with plates either side of mat.

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CrossFit WOD, April 30, 2019

Tuesday 30th April 2019

Warm-up

Warm-up
3 min Du practice or 50 OTM if good at them
3 rounds
10 alt lunges
10 barbell STOH
10 scorpions

3 min Pulling EMOM, Aim for strict to build strength.

Metcon

Metcon (Time)
Every 5 minutes for 5 rounds

15/12 cal Assault bike
12 STOH 50/35kg
50 Double unders

record slowest round.

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CrossFit WOD, April 29, 2019

Monday 29th April 2019

Warm-up

Warm-up
2 lengths bear crawl
3 rounds
10 KB swings
10 press ups
10 air squats
then
12 kip swings
12 hollow rocks and 12 back extensions.

Gymnastics

Metcon
T2B skill work

8 min EMOM

Pick a unbroken amont of T2B you think you can acheive for all 8 rounds.

If you don’t have T2B try high feet or knee raise.

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CrossFit WOD, April 27, 2019

Saturday 27th April 2019

Warm-up

Warm-up
3 rounds
10 plate GTOH
10 press ups
10 dislocates
10 jumping air squat

Metcon

Metcon
In pairs
Each wod is a 3min AMRAP, go through each wod then repeat.

YGIG
5 pull ups
5 press ups

1 min rest

Max calorie assault bike
(No more than 10 cals at a time)

1 min rest

YGIG
5 goblet squat 24/16kg
5 Russian swings

1 min rest

Max alt KB snatch 24/16kg
(No more that 10 at a time)

1 min rest

Scale pull ups to jumping to keep them quick and the intensity up.

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CrossFit WOD, April 26, 2019

Friday 26th April 2019

Warm-up

Weightlifting

Power clean and jerk (1 rep)
Build to a heavy power clean and jerk
Any jerk is allowed.

Metcon

100 burpee for time with c and j EMOM (Time)
100 BURPEES FOR TIME
perform 5 clean and jerks on the minute every minute 60/40KG
On GO, perform as many burpees as possible until the first minute where you then perform 5 clean and jerks.

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CrossFit WOD, April 25, 2019

Thursday 25th April 2019

Warm-up

Warm-up
3 min DU practice or 50 OTM if good at them. (If you can get big sets done now chances are you should go unbroken on the wod)
3 rounds
10 plate GTOH
10 KB swings
After 3 rounds,
20 single leg glute bridges (10 each side)

3 min pulling EMOM, strict work. Loosen off lower back between sets.

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CrossFit WOD, April 24, 2019

Wednesday 24th April 2019

Warm-up

Warm-up
4 lengths walking lunge
15 paused goblet squat (3 sec pause in bottom)
15 dislocates
10 scorpions
10 pvc good mornings

activate glutes

Weightlifting

Front Squat (3 x 3 @ 85% then 3+ on the 4th set )

Look to go every 3 mins, with 10 plate GTOH between sets

Metcon

Metcon (AMRAP –

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CrossFit WOD, April 23, 2019

Tuesday 23rd April 2019

Warm-up

Warm-up
20/15 calories
2 rounds
10 jumping air squat
10 KB swings
10 alt lunges
10 press ups

3 min pulling EMOM, strict work. steady sit ups between sets
on minute 3, 12 Kip swings if going muscle ups or pull ups in the wod.

Metcon

Metcon (Time)
30/22 calorie check in

3 rounds

25 Box jumps 24/20in
6 Bar muscle up/12 pull up
50 American KB swings 24/16kg
12 KB box step up 24/20in (6 each leg)
25 Hand release press up

30/22 calorie check out

28 min cap

RX+ is Bar muscle up
RX is the pull up,

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