About crossrob

This author has not yet filled in any details.
So far crossrob has created 678 blog entries.

Workout of the Day, WOD – Mon, 18 Jan 2016

Foam Roll/Trigger/Warm-up/Mobilise/Activate

.

RX’ED WOD

.

1) EMOM – 3 Thruster (60 kg/40kg) climbing 5-10kg/2-5kg evey minute for as long as possible.

.

TC = 12 min

.

Score = Weight and reps failed on

.

then…

.

2) Workout […]

By |January 18th, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Mon, 18 Jan 2016

Workout of the Day, WOD – Fri, 15 Jan 2015

Foam Roll/Trigger/Warm-up/Mobilise/Activate

.

1) EMOM 10 min – 3 TNG Snatch (start on 60% & climb to a max)

.

Score = Total load (load of each lift x reps completed)

.

2) Deadlift 3-3-3-3-3 (Climbing – for a heavy load for the day. NB – […]

By |January 15th, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Fri, 15 Jan 2015

Workout of the Day, WOD – Thurs, 14 Jan 2015

Foam Roll/Trigger/Warm-up/Mobilise/Activate

.

1) Complete 3 Rounds of the following for time:

100 DU’s   

30 STOH 40kg from rack for back   

7 Muscle-ups

.

TC = 15 min

.

Score = Time/TC plus 1 sec/rep missed

.

2) Back Squat […]

By |January 14th, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Thurs, 14 Jan 2015

Workout of the Day, WOD – Wed, 13 Jan 2016

Foam Roll/Trigger/Warm-up/Mobilise/Activate

.

1) Workout 14.2 (http://games.crossfit.com/workouts/the-open/2014)

.

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (43kgs/30kgs)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   […]

By |January 13th, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Wed, 13 Jan 2016

Workout of the Day, WOD – Tues, 12 Jan 2016

Foam Roll/Trigger/Warm-up/Mobilise/Activate

.

1) Workout 13.4 (http://games.crossfit.com/workouts/the-open)

.

Complete as many reps as possible in 7 minutes following the rep scheme below:

61kg/43kg Clean and jerk, 3 reps

3 Toes-to-bar

61kg/43kg Clean and jerk, 6 reps

6 Toes-to-bar

61kg/43kg Clean and jerk, […]

By |January 12th, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Tues, 12 Jan 2016

Workout of the Day, WOD – Mon, 11 Jan 2016

Foam Roll/Trigger/Warm-up/Mobilise/Activate

.

1) Workout 14.1

.

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

30 double-unders

34 kg power snatches, 15 reps

WOMEN – includes Masters Women up to […]

By |January 11th, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Mon, 11 Jan 2016