Reminder only the One class today at 9am
Hopper Deck WOD today
Wednesday, December 31, 2014
Thursday January 1st 2015
Happy New Year
Reminder only the One class today at 9am
Hopper Deck WOD today
Reminder only the One class today at 9am
Hopper Deck WOD today
Tuesday, December 30, 2014
Wednesday 31st December 2014
Remember only 5:30am and 9:30am classes today
Thruster 5 work to 5RM
5 min AMRAP
5 HR Pushup
10 Power Snatch 35/25kg
25 Double unders
rest 3 min
5 min AMRAP
7 Toes to bar
10 Cal Row
Rest 3min
5 Min
10 Burpees over bar
10 Hang clean and Jerk 35/25kg
Thruster 5 work to 5RM
5 min AMRAP
5 HR Pushup
10 Power Snatch 35/25kg
25 Double unders
rest 3 min
5 min AMRAP
7 Toes to bar
10 Cal Row
Rest 3min
5 Min
10 Burpees over bar
10 Hang clean and Jerk 35/25kg
Monday, December 29, 2014
Tuesday 30th December 2014
Skill = Rope climbs , please bring shin protection
For time:
Run 400 meters
15 clean and jerks, 70/50kg
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
15 steps weighted lunges, 70/50kg
Run 400 meters
Post time to comments.
For time:
Run 400 meters
15 clean and jerks, 70/50kg
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
15 steps weighted lunges, 70/50kg
Run 400 meters
Post time to comments.
Sunday, December 28, 2014
Monday 29th December 2014
Front Squat 5-5-5
WOD
6 min AMRAP
12 Pullups
12 Burpees
12 Box Jumps
Rest 3 min
Then
Max Pushups in 2 minutes
WOD
6 min AMRAP
12 Pullups
12 Burpees
12 Box Jumps
Rest 3 min
Then
Max Pushups in 2 minutes
Saturday, December 27, 2014
Wednesday, December 24, 2014
Thursday 25th December 2014
THE BOX is CLOSED TODAY
Here's a WOD you can do at Home:
4 Rounds for time
Run 400m
25 Burpees
Here's a WOD you can do at Home:
4 Rounds for time
Run 400m
25 Burpees
Tuesday, December 23, 2014
Wednesday 24th December 2014
Christmas "Eva"
5 rounds
Run 800 meters
2 pood KB swing, 30 reps
30 pullups
5 rounds
Run 800 meters
2 pood KB swing, 30 reps
30 pullups
Monday, December 22, 2014
Sunday, December 21, 2014
Saturday 2oth December 2014
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Thursday, December 18, 2014
Friday 19th December 2014
Friday night Date Night
"Ryan"
5 rounds for time:
7 muscleups
21 burpees
Each burpee 12” above max reach
"Ryan"
5 rounds for time:
7 muscleups
21 burpees
Each burpee 12” above max reach
Wednesday, December 17, 2014
Thursday 18th December 2014
Skill Kettlebell snatch
For Time
Row 1000m
KB Swing 50 reps
Row 750m
KB swing 35 reps
Row 500m
KB swing 20 reps
For Time
Row 1000m
KB Swing 50 reps
Row 750m
KB swing 35 reps
Row 500m
KB swing 20 reps
Wednesday 17th December 2014
Strength
Deadlift Week 3
AMRAP in 20min
10 Chest to bar Pullups
20 Back Squats 42.5/30kg
30 Double unders
Have you got your own rope yet??
Deadlift Week 3
AMRAP in 20min
10 Chest to bar Pullups
20 Back Squats 42.5/30kg
30 Double unders
Have you got your own rope yet??
Monday, December 15, 2014
Tuesday 16th December 2014
Strength
Back Squat week 3
4 Rounds for time:
Run 400m
1 rope climb
10 Hand release pushups
Post time to comments.
Back Squat week 3
4 Rounds for time:
Run 400m
1 rope climb
10 Hand release pushups
Post time to comments.
Sunday, December 14, 2014
Monday 15th December 2014
Strength
Shoulder Press , Week 3
In front of a clock set for 12 minutes with a barbell:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks
Post reps for each set to comments
Shoulder Press , Week 3
In front of a clock set for 12 minutes with a barbell:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks
Post reps for each set to comments
Thursday, December 11, 2014
Friday 12th december 2014
DATE NIGHT
Deadlift
70% x 3, 80% x 3, 90% x3+
"Jerry"
For time
Run 1.6km
Row 2 km
Run 1.6km
Deadlift
70% x 3, 80% x 3, 90% x3+
"Jerry"
For time
Run 1.6km
Row 2 km
Run 1.6km
Wednesday, December 10, 2014
Thursday 11th December 2014
Squats
70% x 3, 80% x 3, 90% x 3+
“Joshie”
21 DB Snatch R
21 L Pullups
21 DB snatch L
21 L pullups
70% x 3, 80% x 3, 90% x 3+
“Joshie”
21 DB Snatch R
21 L Pullups
21 DB snatch L
21 L pullups
Tuesday, December 09, 2014
Wednesday 10th December 2014
Bench Press
40% x 5, 50%x5,60%x5 work sets 75% x 5, 85%x3, 95% x 1+
Jackie
Row 1000m
50 Thrusters
30 Pullups
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Monday, December 08, 2014
Tuesday 9th December 2014
Shoulder Press
, 40% x 5, 50%x5,60%x5
work sets
Week 2
70% x 3, 80% x 3, 90% 3+
Jenny
Complete as many rounds as possible in 20 minutes of:
20 rep overhead squats, 20kg/15kg
20 rep back squats, 20kg/15kg
400-meter run
Post rounds completed to comments.
, 40% x 5, 50%x5,60%x5
work sets
Week 2
70% x 3, 80% x 3, 90% 3+
Jenny
Complete as many rounds as possible in 20 minutes of:
20 rep overhead squats, 20kg/15kg
20 rep back squats, 20kg/15kg
400-meter run
Post rounds completed to comments.
Thursday, December 04, 2014
Friday 5th December 2014
Shoulder Press
40% x5, 50% x 5, 60% x 5
65% x 5, 75%,x 5 85% x5+
WOD
"Grace"
Clean and Jerk 135 pounds, 30 reps.
Use 95 pounds, 65 pounds or broomstick as needed and post time and load ..
40% x5, 50% x 5, 60% x 5
65% x 5, 75%,x 5 85% x5+
WOD
"Grace"
Clean and Jerk 135 pounds, 30 reps.
Use 95 pounds, 65 pounds or broomstick as needed and post time and load ..
Wednesday, December 03, 2014
Thursday 4th December 2014
Strength
Deadlifts
40% x5, 50% x 5, 60% x 5
65% x 5, 75%,x 5 85% x5+
For time:
75 reps Burpees
Run 1 mile
75 reps Burpees
Deadlifts
40% x5, 50% x 5, 60% x 5
65% x 5, 75%,x 5 85% x5+
For time:
75 reps Burpees
Run 1 mile
75 reps Burpees
Wedneday 3rd December 2014
Wendler week 1
Bench Press,
40% x 5, 50%x5,60%x5
65% x5, 75% x 5, 85%x5+
SKILL Teach Turkish get up
Start light , build up the weight, us a KB or dumbell at first , then try barbell if they can do a heavier KB
WOD
Row 500m
10 Toes to bar
20 wall ball
30 Box Jumps 24/20
Rest 4 min
30 Box Jumps
20 Wall Balls
10 Toes to bar
Row 500m
Tuesday, December 02, 2014
Monday, December 01, 2014
Tuesday 2nd December 2014
Back Squat, 40% x 5, 50%x5,60%x5
65%, 75%, 85%
12-9-6 reps of:
Deadlifts 100/70kg
Bar muscle-ups
65%, 75%, 85%
12-9-6 reps of:
Deadlifts 100/70kg
Bar muscle-ups
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