Muscle Up Friday 3/11/17
2nd November 2017 by
CrossFit Warm Up 10 Kips on Rings 10 Air Squats 5 Hang Power Cleans add 10/5kg each round WOD "Nasty Girls" 3 Rounds For Time: 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans 60/42.5kg 30min CAP...
Deadlift Thursday 2/11/17
1st November 2017 by
CrossFit Warm Up Romanian Deadlift x10 Banded Tricep Push x10 Double Unders 3x10 Strength Banded Deadlift 5RM Skill Bar Dips 5x5 WOD 3 Rounds For Time: 400m Run 15 Deadlifts @80/50kg 50 Double Unders CrossFit Lite...
Press Wednesday 1/11/17
31st October 2017 by
CrossFit Warm Up 20 Behind the neck Press 10 Banded Pulls 10 Handstand Rocks Strength Heavy Behind The Neck Press Skill Rowing Plank 5x5 each side WOD 10min EMOM 5 Strict HSPU 20 KB Swings 24/16kg ...
Clean and Jerk Tuesday 31/10/17
30th October 2017 by
CrossFit Warm Up PVC Circle Game Strength 5 rounds of Clean and Jerk 1.1.1 10 seconds between reps, 2-3 minutes between rounds WOD 20min AMRAP in teams 12/9 Cal Row 12 Thrusters 30/20kg 9/6 Cal Bike * Complete...
Overhead Squat Monday 30/10/17
29th October 2017 by
CrossFit Warm Up Plank w/ DB Pull Across x10 Glute March x10 Snatch Balance + 2 Overhead Squats Strength Heavy Snatch Balance + 2 Overhead Squats Skill Kneeling Rotational Weight Transfer 4x10 each side WOD 3 Rounds...