Thursday 26 March, 2015

As part of Warm-up Shoulder Mobility / Pre-hab Strength Back Squat Warm-up then 3@ 70% 80% 90% MetCon 12 min AMRAP 24 Air Squat 7 Hollow Rock 1 Rope Climb Option Front Squat...

Wednesday 25 March, 2015

Friday is Lisa’s Birthday… We will be celebrating it with this WoD. Let’s Play MetCon For Time: 34 Snatches 135/95 Rest 1 Minute 34 Clean & Jerk Rest 1 Minute 800m Run Rest 1 Minute 50...

Tuesday 24 March, 2015

MetCon Benchmark “Helen” 3RFT 400 M Run 21 KBS 55/35 12 Pull-up Strength Strict Press 3 @ 65 % 75% 85% POST WoD Mobility 1 Minute each leg Couch Stretch then Pigeon...

Monday 23 March, 2015

Strength Deadlift Warm-up then 3 @ 70% 80% 90% MetCon In Teams of 3 Complete: 4 Rounds of: 4 Minute AMRAP 2 Minute Rest Max Meter Row Max Wallball Shots Max Sit-Up 2 Scores Meters & Reps (one team member at each station, team will determine when to...

Saturday 20 March, 2015

In teams of 2 AMRAP (Reps) 2 Rounds of 5 Stations, 2 Minutes Each Station, 1 Minute Rest Stations: a) Push-up & Air Squat b) Box Jump 20/24 & SDLHP 75/55 c) Slamball 15/20 & Deadlift 135/95 d) 25 Meter dash (relay, one teammate goes then the other, so on,...

Friday 20 March, 2015

CrossFit Games Open WoD 15.4 8-minute AMRAP: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc.,...