Workout of the Day, WOD – Mon, 27 Jan 2014

  • Trigger/Warm-up/Mobilise/Activate

  • All who did not complete 12.2 on the weekend, please do so today as a Benchmark WOD!
  • 1a) The Open 2012 – WORKOUT 12.2

  • MEN – includes Masters Men up to 54 years old
  • Proceed through the sequence below completing as many reps as possible in 10 minutes of:
  • 34 kg Snatch, 30 reps
  • 61 kg Snatch, 30 reps
  • 74 kg […]
By |January 27th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Mon, 27 Jan 2014
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Workout of the Day, WOD – Fri, 24 Jan 2014

    • Trigger/Warm-up/Mobilise/Activate

 

    • 1) Clean & Jerk EMOM
    • * 2,1 every 2nd minute for 5 Rounds (i.e. 10 min)
    • (70% of your current 1 RM across all sets)

 

    • then…

 

    • 2) Climb the following burpee/shuttle run ladder for 15 minutes:
    • 1 Burpee, sprint 10 m
    • 2 Burpees, sprint 2 x 10 m
    • 3 Burpees, sprint 3 x 10 m
    • 4 Burpees, sprint 4 x 10 m
    • 5 Burpees, […]
By |January 24th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Fri, 24 Jan 2014
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Workout of the Day, WOD – Thurs, 23 Jan 2014

  • Trigger/Warm-up/Mobilise/Activate

  • 1) Deficit HSPU (1st 3 sets strict; last 3 sets kipping allowed)
  • * 3 Reps – 3 Reps – 3 Reps – 3 Reps – 3 Reps – 3 Reps
  • For max depth!

  • then…

  • 2) Complete the following for time:
  • 21 C2B Pull-ups
  • 21 m Walking lunge (Front Rack) (42 kg / 70 kg)
  • 15 C2B Pull-ups
  • 15 m Walking lunge (Front Rack) […]
By |January 23rd, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Thurs, 23 Jan 2014
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Workout of the Day, WOD – Wed, 22 Jan 2014

    • Trigger/Warm-up/Mobilise/Activate

 

    • 1) Back Squat
    • *8-8-8-8-8
    • (70% of your current 1 RM across all sets – if you do not have a 1 RM for Back squat – add 20% to your currnt Front Squat 1RM)

 

    • then…

 

    • 2a) If you did not do the benchmark Girl WOD “Nancy” yesterday, please do so today!!
    • For the rest…

 

    • 2b) Complete the following for time:
    • 75 m […]
By |January 22nd, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Wed, 22 Jan 2014
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Workout of the Day, WOD – Tues, 21 Jan 2014

  • Trigger/Warm-up/Mobilise/Activate

  • Snatch Balance
  • *3-3-3-3-3 (65% of your 1 RM on Snatch across all sets)

  • then…

  • Benchmark Girl WOD “Nancy” – Complete 5 Rounds of the following for time:
  • * 400 meter run
  • * 15 OHS (25 kg / 43 kg)
  • Score = Time (Record your score that the back of your books!)

  • Cool-down/Trigger Ball/Foam Roll/Stretch

  • Featured Image – CrossFit East […]
By |January 21st, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Tues, 21 Jan 2014
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Workout of the day, WOD – Mon, 20 Jan 2014

  •  

Trigger/Warm-up/Mobilise/Activate

  • 1) Complete the following 2 exercises in a couplet, resting 90 sec’s between Front squat and Strict Press efforts:

  • 1a) Front Squat 
  • *8-8-8-8-8-8
  • (70% of your 1 RM across all sets)

  • 1b) Press (strict) 
  • *8-8-8-8-8-8
  • (70% of your 1 RM across all sets)

  • then…

  • 2) EMOM for 20 min, complete the following:
  • 5 HSPU’s
  • 5 C2B Pull-ups
  • 5 T2B

  • Score = Score out of a […]
By |January 20th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the day, WOD – Mon, 20 Jan 2014
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