Daily WOD

Friday, 21/10/16

A) AMRAP in 4 minutes: 5 Toes-to-Bar 5 Ring Dips B) 10 rounds for time: 7 SDHP (45/30kg) 7 Front Squats (45/30kg) 7 Push Jerks (45/30kg) - 20 minute time cap ...

Thursday, 20/10/16

A) Clean and Jerk - 20 minutes to work technique and go heavy B) Snatch - 20 minutes to work technique and go heavy https://www.youtube.com/watch?v=KYALFnHEgnw https://www.youtube.com/watch?v=gG7DIRnH1dQ...

Wednesday, 18/10/16

Partner WOD 10 rounds for time: 5 DB Manmakers (2 x 20/15kg) 10 DB Stepups (1 DB. 24/20") 15 DB Front Rack Lunges (2 x 20/15kg) - alternate movements (Photo credit: Michael Coppola Photograpics)  ...

Tuesday, 18/10/16

0:00 - 3:00 3 x 3 Pull-Ups 6 Pushups 9 Squats 3:00 - 6:00 3 x 4 Pull-Ups 8 Pushups 12 Squats 6:00 - 9:00 3 x 5 Pull-Ups 10 Pushups 15 Squats - continue adding 1 Pull-Up, 2 Pushups and 3 Squats to the rep scheme every three minutes until you are unable to finish the required workload in...

Monday, 17/10/16

A) Strict Press 3-3-3-3-3-3-3 - as heavy as possible for each set B) Push Jerk 3 x max reps at heaviest Strict Press weight C) Weighted Pull-Ups 5-5-5-5-5 ...

Sunday, 17/10/16 – Rest Day

Saturday, 15/10/16

All CrossFit classes A) 3 rounds for time: 5 LH KB Snatches (16/12kg) (^24/16kg) 5 RH KB Snatches (16/12kg) (^24/16kg) 30 Double Unders (^UB) - 5 minute time cap B) "Helen" 3 rounds for time: 400m Run 21 KB Swings (24/16kg) 12 Pull-Ups - compare to 15/04/16 7:00am Weightlifting  ...

Friday, 14/10/16

A) Deadilft 6 x 3 x 80% - no touch'n'go B) For time: 500m Row ...

Thursday, 13/10/16

AMRAP in 25 minutes: 25 Thrusters (20/15kg) 25 Burpees (6" target) 25 SDHP (20/15kg)  ...

Wednesday, 12/10/16

10 minute time cap for each A) 10 rounds for time: 15 Situps 3 HSPU (^deficit) B) 10 rounds for time: 15 Double Unders 3 Ring Dips (^Muscle-Ups) Damo and Loz on the Synchro Deadlifts for the Scaled Superstars. ...