Workout of the Day: 4 rounds for time > 12 hang power snatch 50/3515 rings dips (12 minute cut off) Snatch weight is a medium to lightweight Weight Lifting > A. 3 position snatch build to heavy B. 1 x 10 count snatch pull to hip then explode at hip Then, 3...
Strength/Skill: Full Body Strength Day A. Find heavy 5 rep back squat B1. RDL 8-10 B2. Max reps strict Pull ups, add weight if you can do more than 15 4 sets build in weight C. Complex 8 strict press + 8 overhead lunge 4 sets build in weight D. 3 sets...
Warm up: A. Flight Simulator 5 minute cut off B. 5min AMRAP starts after 5 cut off 5 squats 5 push ups5 burpees WOD A: In pairs both complete 500m-300m-100m10 offGo hard! WOD B: For max reps 2 rounds of 1min on 1min off -> Sled Push UnloadedCal...
Strength/Skill: Overhead Squats + Pull-Ups OHS 10-8-6-4-2 Pull-Ups 5-4-3-2-1 WOD: E3MOM x 5 12 x T2B 9 x Snatches @ 35/25 6 x OHS *Scale reps to complete within time frame
Strength/Skill: Power Cleans Build to heavy -> 1 x Power Clean + 2 x Hang Power Cleans Then -> Every 90 secs x 5 rounds 6 x TNG Deadlifts WOD: Holleyman 30 rds 1 x Power Clean @ 100/70 3 x HSPU 5 x...
Strength/Skill: Ring Skills Rx – Tabata Dip Support Hold + Ring Support Hold Sx – Ring Support Hold + Row Support Hold Then -> 5 sets RMU transition skill WOD: 15 min AMRAP 1 round Cindy + 200m run 2 rounds Cindy + 200m run 3 rounds Cindy + 200m run...
Strength/Skill: Front Squats 5 sets x 3 reps EMOM x 5:12 x Front Rack Lunges WOD: 12 min AMRAP 60 x Double Unders 24 x Front Rack Lunges 12 x KBS @ 32/24
Fitness and Mental Health! Exercise can improve mental health as well as physical health. If you’re feeling stressed or overwhelmed, CrossFit could be a perfect solution to help you out of that rut. CrossFit is a community What’s CrossFit all about? CrossFit is a...
You’re a beginner at CrossFit and about to attend your very first session. Are you asking yourself; what should I know? You don’t need to know ANYTHING before your first CrossFit class. Just have an open mind and try it! We will look after you. You’re a...
The silly season has begun; the Christmas Holiday Period! We want to provide you with the opportunity to workout over this period, however our Coaches are also taking a well earned break as well so we have a special holiday timetable below. The Team from CrossFit...
Warm up With any weight, 2 rounds at samelight weight, then 1 round at heavier weight 10 deadlifts 10 overhead squats 10 press Strength snatch Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 1 rep @ 55-65% Followed by… Every 2 minutes, for 6...
Warm Up 3 rounds: 10 rows 3 count at chest, 10 push ups, 10 knee raises, 10 glute bridges OR Upscale strict 10 pull ups, 10 HSPU, 10 strict T2B, 10 hip extensions Skill Gymnastics A. 10-8-6-4-2 Strict pull up Handstand push up B. 5 rounds for quality and max...
Warm up WOD 5RFT: 10 Power Cleans 50/35 10 Bar-Facing Burpees On the 10:00 4RFT: 6 Power Cleans 70/50 6 Bar-Facing Burpees On the 20:00 3RFT: 4 Power Cleans 90/65 4 Bar-Facing Burpees Stretch...
Warm up bodyweight ground based drills + BB drills WOD with a running clock 21 Hang Power Cleans 60/45 21 Front Squats 21 Jerks 21 C2B Pull ups 21 Kipping HSPU 15 Hang Power Cleans 15 Front Squats 15 Jerks 15 C2B Pull ups 15 Kipping HSPU 9 Hang Power Cleans 9 Front...
For Time (with a Partner) 500-400-300-200-100 meter Row (x2) Partner Kettlebell Rack Hold (24/16 kg) 5 Burpee penalty for each drop of kettlebells With a running clock rows will be performed alternating between teammates, as time trials for each distance: 500/500,...
