Monday, August 31, 2015

Tuesday 1st September 2015

Strength
Press Week 2

WOD
EMOMx20min
5 rounds of:
Min 1: 10 Ring Dips
Min 2: 10 Clean and Jerks, 60/42.5kg
Min 3: 20/16 Cal Row
Min 4: 10 OHS, 60 /42.5 kg

Wednesday, August 26, 2015

Thursday 27th August 2015

Strength Work
Deadlifts
Week 1

WOD
21-15-9:
Front Squats
400m Run
Pushup

Tuesday, August 25, 2015

Wednesday 26th August 2015

Strength
Back Squat Week 1

WOD
AMRAP in 15 min
5 Power Snatch 62.5/42.5kg
10 Toes to Bar
15 Box Jump overs 30/24"

Monday, August 24, 2015

Tuesday 24th August 2015

Strength
Bench Press week 1

WOD
16 Min ROw/DU
EMOM 16 min
Min 1: 0:40sec row
Min 2: 0:40 sec Double unders
Min 3: 0:40 sec Row
Min 4 Rest

Friday, August 21, 2015

Saturday 22nd August 2015

Members, remember if you have a friend you introduce to CrossFit , bring them along with you to Saturdays session .

Thursday, August 20, 2015

Friday 21st August 2015

Tumlinson

For Time, Eight rounds of:
Run 200 meters
11 Dumbbell burpee deadlifts, 27.5kg/20kg dumbbells

Wednesday, August 19, 2015

Tuesday, August 18, 2015

Wednesday 19th August 2015

Strength
Bench Week 3

3 Rounds
15 Thrusters 42.5/30kg
4 Rope climbs
200m Run

Tuesday 18th August 2015

Strength
Squats week 3

WOD
3 Rounds for time:
15 Chest to Bar Pullups
25 Cal Row
50 Double-unders
Rest 1 min between rounds


Sunday, August 16, 2015

Thursday, August 13, 2015

Friday 14th August 2015

For time:
50 Box jumps 24 (inch box)
50 Jumping pull-ups
50 Kettlebell swings 16/12kg
Walking Lunge 50 steps
50 Knees to elbows
50 Push press 20/15kg
50 Back extensions
50 Wall ball shots 20/14lb
50 Burpees
50 Double unders

Wednesday, August 12, 2015

Thursday 13th August 2015

Strength
Bench Press Week 2

WOD
AMRAP in 20 min
2 rounds
4 strict Pullups
2 Thrusters
2 Burpees
then
2 Rounds
4 strict pullups
4 Thrusters
4 Burpees
Then 2 rounds
4 Strict Pullups
6 Thrusters
6 Burpees



Keep adding two reps to the thrusters and pullups, every two rounds

Tuesday, August 11, 2015

Monday, August 10, 2015

Tuesday 11th August 2015

Strength
Shoulder Press Week 2

WOD AMRAP in 25 min
Row 500m
2 rope climb
15 KB swings
15 DB Thrusters 15/10kg
15 Burpess

Sunday, August 02, 2015