March 29, 2017
Wednesday 29/3/17
Level 1 Strength 1) Shoulder Press – 5 x 5 2) 1-Arm KB/DB Rows: 3 x 15 ea. Rest 60s. WOD AMRAP 12min: 10 KBS…
March 28, 2017
Tuesday 28/3/17
Level 1 & 2 WOD EMOM for 30min: Minute 1: 10 Burpees Minute 2: 10 Box Jumps w. step down (24’/20’) Minute 3: 12/10 Cal…
March 27, 2017
Monday 27/3/17
Level 1 Strength Pause Front Squat (3sec) 5 x 5 WOD For time: Run 400m-200m-100m 21-15-9 Deadlifts (60kg/40kg) Level 2 Strength Pause Front Squat (3sec)…
March 25, 2017
Saturday 25/3/17 – CrossFit Open 17.5
WOD 10 rounds for time of: 9 Thrusters, 95/65 lbs 35 Double Unders
March 24, 2017
Friday 24/3/17
Level 1 & 2 Team of 4 WOD Row 5km for time…… While remaining team mates complete the following… 50 Clean and Jerks(60kg/40kg) 100 Bumper…
March 22, 2017
Thursday 23/3/17
Level 1 Strength Work up to a heavy thruster WOD For time: 15 Hang Squat Clean Thrusters(45kg/30kg) 12 Burpee Pull-Ups 9 Hang Squat Clean Thrusters(45kg/30kg)…
March 22, 2017
Wednesday 22/3/17
Level 1 Strength Power Snatch 1-1-1-1-1 WOD 5 rounds each for time of: 50 Double Unders 10 Hang Power Snatch(40kg/30kg) Rest 1min Level 2 Strength…
March 21, 2017
Tuesday 21/3/17
Level 1 Strength EMOM for 10mins 1st – 8 Ring Rows 2nd – 10 Strict Knee Raises WOD 20min AMRAP of: 7 Sumo Deadlift High…
March 20, 2017
Monday 20/3/17
Level 1 Strength Back Squat 5 x 5 @ 90% of 5RM WOD 10min AMRAP of: 6 Power Clean(45kg/30kg) 9 Push Jerk(45/30) 12 Jumping Pull-Ups…
March 17, 2017
Friday 17/3/17
Level 1 & 2 Strength Ring Row 5 x 8 Pull-Up Chin Over Bar Hold(5-15sec) Every Minute for 5mins WOD 1 In teams of three,…