Overhead Squat Friday 1/12/17
30th November 2017 by
CrossFit Warm Up 10 Banded Pullaparts 10 Passthroughs 20 Air Squats Strength Overhead Squats 3x every 2mins 3@80% 2x every 90secs 2@85% 3x every minute 1@90% WOD 3 Rounds of: 1 minute Deadball Over Shoulders 40/30kg 1 minute...
Pullup Thursday 30/11/17
29th November 2017 by
CrossFit Warm Up 5 Strict Pullups 5 Pushups 100m Run Strength Bench Press 5x2@70% Skill Every 2 minutes x4 1x max set of Pullups WOD For Time: 800m Run 20 Toes to Bar 20/15 Calorie Row 20...
Power Clean Wednesday 29/11/17
28th November 2017 by
CrossFit Warm Up Partnered Soccer Tennis Strength 10min EMOM 3 Power Cleans + Split Jerk WOD then @75% of max For Time: 2 Power Cleans + Split Jerk 4 Power Cleans + Split Jerk 6 Power Cleans +...
Front Squat Tuesday 28/11/17
27th November 2017 by
CrossFit Warm Up Banded Monster Walk 2x Wall Walks 5x Box Jump Overs Strength Front Squat 5x3@75% Skill 5 Calorie Airbike Sprints WOD 10 Rounds For Time: 10 DB Snatches 20/12.5kg 8 Burpee Box Jump Overs 6...
Lunge Monday 27/11/17
26th November 2017 by
CrossFit Warm Up 5 Clamshells each side 10 Lunges 50 Skips Strength DB Front Rack Lunges 5x20m 20/12.5kg Skill Evil Wheels 5x10 WOD For Time: 30 KB Goblet Squats 24/16kg 50 Double Unders 20 KB Goblet Squats...