Thursday 16/3/17
Level 1 Strength Pause Front Squat 5 x 4-5reps @ 4111 (MUST move up in weight from last time) WOD Every minute, on the minute…
Wednesday 15/3/17
Level 1 Strength Split Jerk 3-3-3-3-3 WOD 50-40-30-20-10 reps of: Kettlebell Swings(24kg/16kg) Ab Mat Sit-Ups Level 2 Strength Split Jerk 3-3-3-3-3 WOD 50-40-30-20-10 reps of:…
Tuesday 14/3/17
Level 1 Strength EMOM for 10mins 10 DB Push Press @ ? WOD 15mins AMRAP of: 10 Box Jumps(24/20) 10 Push Press(40kg/25kg) 10 Knee Raises…
March 13, 2017
Monday 13/3/17
Level 1 Strength Every 2mins for 16mins(4 sets of each) Station 1 – 12 Alternating Pistols Station 2 – 2 Weighted Pull-Ups(Used DB) + 3…
March 11, 2017
Saturday 11/3/17
CrossFit Open 17.3 Rx’d Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.) Then, 3 rounds of:…
Friday 10/3/17
Level 1 & 2 WOD Tabata ‘What The…’ Tabata Row Tabata Push-Ups Tabata Hang Power Clean (Lv1-40kg/30kg Lv2-60kg/40kg) Tabata Air Squat Tabata Ab-Mat Sit-Ups The…
March 9, 2017
Thursday 9/3/17
Level 1 Strength Chin-Ups 3-3-3-3-3-3-3 WOD For Time: 1600m Run then 3 rounds of: 15 DB Push Press(15kg/10kg) 50 Double Unders Level 2 Strength 3RM…
March 8, 2017
Wednesday 8/3/17
Level 1 Strength 3RM Touch and Go Power Clean WOD 5 rounds of: 5 Overhead Squats(40kg/30kg) 8 Hang Power Clean(40kg/30kg) 11 Lateral Burpees Level 2…
March 7, 2017
Tuesday 7/3/17
Level 1 Strength Back Squat 5RM WOD 3 rounds for time: 400m Run 10 Alt Pistols 15 KB Swings(24kg/16kg) 20 Wall Balls(14lb/8lb) Level 2 Strength…
Monday 6/3/17
Level 1 Strength Every minute, on the minute, for 18 minutes: Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each…