Workout of the Day, WOD – Fri, 11 April 2014

  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Weighted Pistol’s 
  • 3-3-3-3-3 (determine your 3RM for each leg; PS – if your 1 leg is stronger keep increasing the load to determine the discrepancy!)
  • .
  • then…
  • .
  • 2) Complete 50 HSPU’s for time
  • .
  • then…
  • .
  • 3) Complete 2 Rounds of the following for Max Reps:
  • 1 min AMRAP Ring Dips
  • 1 min AMRAP Air squats
  • 1 min AMRAP Push-up’s
  • 1 min AMRAP Alternating Pistols
  • 1 min […]
By |April 11th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Fri, 11 April 2014
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Workout of the Day, WOD – Thurs, 10 April 2014

  • Featured Image – Rich Froning has finished first worldwide in the Open three years in a row (2012-2014). His worst finish in that three-year span was 34th in the world on 12.1, seven minutes of burpees (Image & facts courtesy of CrossFit, Inc).
  • .
  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1a) Strict C2B Pull-up’s:
  • 5-5-5-5-5 (for max load)
  • 1b) and 1 x max reps Kipping C2B pull-up’s
  • * Rest […]
By |April 10th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Thurs, 10 April 2014
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Workout of the Day, WOD – Wed, 9 April 2014

 

  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Back Squat 
  • * 5-5-5-5-5
  • (75% of 1 RM)
  • .
  • then…
  • .
  • 2) Complete the following for time:
  • Start with 30 Front Squats (49 kg / 70 kg) and…
  • straight into 3 rounds of:
  • 10 Deadlifts (49 kg / 70 kg)
  • 100 DU’s
  • 10 HSPU’s and then…
  • …finish with just 30 BB Facing Burpees
  • .
  • Time Cap 15 min
  • .
  • Score = Time or Time plus 1 sec per rep missed
  • .
  • Cool-down/Trigger […]
By |April 9th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Wed, 9 April 2014
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Workout of the Day, WOD – Tues, 8 April 2014

  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Complete the following for time:
  • 10 x 200 m run – leaving every minute.
  • If you do not make it back before the minute, miss the next 200 m and fall in with the following one.
  • Score = Distance run and average time for 20 x 200 m runs (i.e. record each 200 m time)
  • .
  • then…
  • .
  • 2) Complete 21-18-15-12-9-6-3 […]
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Workout of the Day, WOD – Mon, 7 April 2014

  • Featured Image – The numbers on 14.1 courtesy of CrossFit, Inc. (http://games.crossfit.com/article/numbers-141) 
  • .
  • Featured videos (update shows) from Games.CrossFit.com:
  • .
  • Trigger/Warm-up/Mobilise/Activate
  • .
  • .
  • 1) Clean and Split Jerk 3-3-3-3-3 (75% 1RM across)
  • * Full squat clean each time!
  • then…
  • .
  • 2) Complete the following on 49 kg/70 kg for time (Scaling – 50% of your Clean & Jerk 1 RM):
  • 10 Cleans
  • 20 Alternating Split Jerks
  • 30 Hang […]
By |April 7th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Mon, 7 April 2014
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Workout of the Day, WOD – Thurs, 27 March 2014

  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) L-sit to Skin the cat to L-sit 
  • *get in 10 – 30 quality reps in 10 min (not for time, for quality!)
  • .
  • then…
  • .
  • 2) Complete the following for time:
  • Run 200 m
  • 30 Sit-up’s
  • Run 400 m
  • 30 Push-up’s
  • Run 600 m
  • 30 Pistols (15 each leg)
  • .
  • Score = Time
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Featured Image – Don’t miss the latest Update Show at – 
By |March 27th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Thurs, 27 March 2014
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