Workout of the Day, WOD – Wed, 26 March 2014

  • Featured Article – http://games.crossfit.com/article/concept2-rower-makes-open-debut
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  • Trigger/Warm-up/Mobilise/Activate
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  • 1) HSPU’s 
  • Max reps (strict) – Max reps (strict) – Max reps (kipping) – Max Reps (kipping)
  • * Rest 60 sec btwn repeats
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  • then…
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  • 2) AMRAP the following for 3 Rounds (i.e. 18 min):
  • 1 min – DU’s
  • 1 min – Burpees
  • 1 min – Shoulder to OH (30 kg / 50 kg)
  • 1 min – SDHP (12 kg / […]
By |March 26th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Wed, 26 March 2014
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Workout of the Day, WOD – Tues, 25 March 2014

  • Trigger/Warm-up/Mobilise/Activate
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  • 1) 2 Power Cleans, 2 Cleans 
  • *4-4-4-4 (75% of your 1 RM on Clean across all sets – don’t go heavier!)
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  • then…
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  • 2) Complete the following for time:
  • 9 Front Squat (75% of your 1 RM – yes 75%!!)
  • 12 Toes to bar
  • 7 Front Squat (75% of your 1 RM)
  • 18 Toes to bar
  • 5 Front Squat (75% of your 1 RM)
  • 24 […]
By |March 25th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Tues, 25 March 2014
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Workout of the Day, WOD – Mon, 24 March 2014

  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Complete the following for time:
  • Run 1 km
  • 100 SDHP (12 kg / 20 kg) Or 1000 m row
  • 100 DU’s
  • Run 1 km
  • .
  • Score = Time
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  • Then…
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  • 2) Bar muscle-up’s (Substitution C2B Pull-up’s and Ring dips)
  • Max reps – Max reps – Max Reps – Max Reps
  • *Rest 60 sec between repeats
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  • Cool-down/Trigger Ball/Foam Roll/Stretch
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  • Featured Image – CrossFit East […]
By |March 24th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Mon, 24 March 2014
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Workout of the Day, WOD – Wed, 19 March 2014

  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) High Hang Clean
  • *3-3-3-3-3 (60% of 1RM Clean)
  • .
  • then…
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  • 1b) Complete the following for triplet for time:
  • 30 Hang Power Cleans (71 kg / 102 kg)
  • 200 SDHP (13kg / 20 kg)
  • 30 HR Burpees
  • Time Cap = 17 min
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  • Score = Time or Time Cap plus 1 sec per rep missed
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  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Roland “Gandalf” […]
By |March 19th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Wed, 19 March 2014
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Workout of the Day, WOD – Tues, 18 March 2014

  • Trigger/Warm-up/Mobilise/Activate
  • 1) Complete the following for time:
  • Run 50 m
  • 10 C2B Pull-up’s
  • Run 100 m
  • 9 C2B Pull-up’s
  • Run 150 m
  • 8 C2B Pull-up’s
  • Run 200 m
  • 7 C2B Pull-up’s
  • Run 250 m
  • 6 C2B Pull-up’s
  • Run 300 m
  • 5 C2B Pull-up’s
  • Run 350 m
  • 4 C2B Pull-up’s
  • Run 400 m
  • 3 C2B Pull-up’s
  • Run 450 m
  • 2 C2B Pull-up’s
  • Run 500 m
  • 1 C2B Pull-up
  • Score = Time
  • .
  • Then…
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  • 2) Toes to Bar
  • Strict […]
By |March 18th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Tues, 18 March 2014
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Workout of the Day, WOD – Mon, 17 March 2014

By |March 17th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Mon, 17 March 2014
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