Workout of the Day, WOD – Wed, 9 Mar 2016

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

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1) AMRAP the following for 3 Rounds (15 min):

1st min – SDHP (BB – 20kg/13kg)

2nd min – Alt. DB Snatch (30kg/20kg)

3rd min – DU

4th min – STOH (50kg/35kg)

5th min – Rest

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Score = Total Reps

By |March 9th, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Wed, 9 Mar 2016

Workout of the Day, WOD – Tues, 8 Mar 2016

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

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RX’ED WOD

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1) Complete 27-21-15-9 of the following for time:

Wall Ball’s (9,1kg/6,3kg)

Box Jumps (61cm/51cm)

HSPU’s

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TC = 14 min Time Cap

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Score = Time/TC plus 1 sec/rep missed

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2) Gymnastics:

By |March 8th, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Tues, 8 Mar 2016

Workout of the Day, WOD – Fri, 4 Mar 2016

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

Today’s WOD is the Open Workout 16.2 – Please go to: http://games.crossfit.com/workouts/the-open to view Workout details!

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

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WORKOUT 16.2 RX

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 61kg/ 38kg.

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If completed before 4 minutes, […]

By |March 4th, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Fri, 4 Mar 2016

Workout of the Day, WOD – Thurs, 3 Mar 2016

Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX’ED WOD
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1)
a) Snatch Bar Drills (Open Athletes)
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the rest…
a) Segment Snatch Pull, Hang Snatch, Snatch 3-3-3-3-3 (for those not doing the Open)
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Score = Load
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then…
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2) Complete the following for time (Open athletes 1 Round; the rest 3 Rounds):
1x 10 m Inchworm
10 OHS (50kg/30kg)
4 x 10 m Bear Crawl
10 Power Cleans (50kg/30kg)
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TC = 12 min
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Score = Time […]

By |March 3rd, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Thurs, 3 Mar 2016

Workout of the Day, WOD – Wed, 2 Mar 2016

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

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WOD

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1) Practice Pistols and complete  5-5-5-5-5 (for max load)

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Score = Load (use 1 if you used BW)

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then…

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2)AMRAP the the following for 12 min:

50 WB’s (9,1kg/6,3kg)

10 Power Snatch (60kg/40kg)

By |March 2nd, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Wed, 2 Mar 2016

Workout of the Day, WOD – Tues, 1 Mar 2016

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

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RX’ED WOD

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1) Open Workout 13.2 (http://games.crossfit.com/workouts/the-open)

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MEN – includes Masters Men up to 54 years old

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

5 Shoulder to overhead (52kg/34kg)

10 […]

By |March 1st, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Tues, 1 Mar 2016