March 3, 2017
Friday 3/3/17
Level 1 PARTNER WOD A. For time: 25 Thrusters (20kg/15kg) 25 Jumping C2B Pull-Ups 25 Thrusters (20kg/15kg) Immediately followed by… B. For time: 25 KB…
March 2, 2017
Thursday 2/3/17
Level 1 WOD 1 Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (30kg/20kg) 10 Alternating Overhead Reverse Lunges…
March 1, 2017
Wednesday 1/3/17
Level 1 Strength Back Squat 5 x 5 @ 90% of 5RM WOD 21-15-9 reps of: Hang Power Clean(50kg/35kg) Bench Dips Level 2 Strength Back…
February 28, 2017
Tuesday 28/2/17
Level 1 Strength Horizontal Bar Rows 5 x 8 with a 21X3 tempo WOD 2 rounds for max reps: 4mins Row(cals) 3mins Hand Release Push-Ups…
February 27, 2017
Monday 27/2/17
Level 1 Strength Spend 7mins working towards a heavy Push Press Spend 8mins working towards a heavy Push jerk WOD Every 2 minutes for 20…
February 25, 2017
Saturday 25/2/17
CrossFit Open 17.1 For time: 10 Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs, 24/20 in 20 Dumbbell Snatches, 50/35 lbs 15 Burpee Box…
February 24, 2017
Friday 24/2/17
Level 1 Strength Work up to a heavy Power Clean and Jerk in 15mins WOD For Time: 30 Clean and Jerks (Use no more then…
Thursday 23/2/17
Level 1 Strength Four sets of: Front Squat x 8 reps @ with a 4111 tempo Rest 2mins WOD For Time: Run 800m.. then 3rds…
February 22, 2017
Wednesday 22/2/17
Level 1 Strength Every 3mins for 9mins Max Effort Strict Pull-Ups superset with 15 Band Pull Aparts WOD Every 3mins for 15mins 200m Run 8…
Tuesday 21/2/17
Level 1 Strength Arnold Press 4 x 10 WOD 9min AMRAP of: 12 Alt DB Snatches(20kg/15kg) 30 Double Unders Level 2 Strength Arnold Press 4…