Squat Wednesday 18/10/17
17th October 2017 by
CrossFit Warm Up 10 Frog Squats 10 Banded Pulls 30 seconds Handstand Hold 30 seconds Double Unders/Skipping Strength 3 Rounds Back Squats x10 Rest 45 seconds Ring Rows x10 Rest 45 seconds Double Unders/Skipping 45 seconds Rest 45 seconds...
Kelly Tuesday 17/10/17
16th October 2017 by
CrossFit Warm Up 15min EMOM Partner Wheelbarrow x2 Partner Log Roll x1 Partner Leap Frog x1 WOD "Partnered Kelly" 30min AMRAP 400m Run 30 Box Jumps 24/20" 30 Wallballs 9/7kg CrossFit Lite Warm Up 60/45/30/15/30/45/60 seconds of: Skipping...
Deadlift Monday 16/10/17
15th October 2017 by
CrossFit Warm Up Steal the treasure Strength Deadlift 5RM Skill Pushups 6x5 Tempo 3101 WOD 4 Rounds For Time 15 Calorie Bike 12 Deadlifts 80/50kg 9 KB Swings 32/23kg 6 Bar Facing Burpees 3 Deadball Over Shoulder...
Z-Press Friday 13/10/17
12th October 2017 by
CrossFit Warm Up 5 Barbell Z-Press 6 Single Leg Romanian Deadlift with light DB Lower Back Stretch Strength Barbell Z-Press 4,4,4,4,4 Skill Single Leg Romanian Deadlift w/ DB 4x10 each side WOD 'Hurricane' 3 Rounds For Time:...
Row Thursday 12/10/17
11th October 2017 by
CrossFit Warm Up Row 100m 10 Shuttles 10 Thrusters Strength E2MOMx10 Clean + Front Squat + Jerk Build weight over the ten sets WOD Teams of Three 3 Rounds of: Row 500m Rest 21 Thrusters 42.5/30kg Rest 15...