Workout of the Day, WOD – Tues, 26 Nov 2013

    • Trigger/Warm-up/Mobilise/Activate

 

    • 1) Back Squat
    • *10-10-10-10 (Complete this on the same weight as you completed the 4 x 10 Front squats on Wednesday i.e. 80% of FS 1 RM – see 15 Nov 13)
    • *Rest 90 sec between repeats
    • then…

 

    • 2) Complete the following for time:

 

    • 15 Power Clean (70kg / 49 kg)
    • Run 100 m
    • 12 Power Clean (70kg […]
By |November 26th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Tues, 26 Nov 2013
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Workout of the Day, WOD – Mon, 25 Nov 2013

  • Trigger/Warm-up/Mobilise/Activate

  • 1) Row 500 m for time (Time Trial)

  • then…

  • 2) Hang Clean (squat)
  • 3-3-3-3-3
  • Hang = High Hang

  • then…

  • 3) Amrap the following for 8 min:
  • 20 Squats
  • 15 HR Push-up’s
  • 10 Toes to Bar

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

  • Featured Image – 2007 CrossFit Games – The start – “Hopper event” (Image courtesy of CrossFit, Inc.)
By |November 25th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Mon, 25 Nov 2013
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Workout of the Day, WOD – Sat, 23 Nov 2013

    • Trigger/Warm-up/Mobilise/Activate

 

    • If you missed yesterday’s Met Con, then complete it today:

 

    • 1) Complete 5 Rounds of the following for time:
    • *3 Squat Clean Thrusters (Clusters) (70kg /45 kg)
    • *3 Thrusters (70kg /45 kg)
    • *3 Front squats (70kg /45 kg)

 

    • For the rest…

 

    • 1) AMRAP the following for 10 min:
    • *Burpee Pull-up’s
    • *At the start of each minute complete 10 wall […]
By |November 23rd, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Sat, 23 Nov 2013
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Workout of the Day (WOD) – Fri, 22 Nov 2013

    • Trigger/Warm-up/Mobilise/Activate

 

    • 1) Front Squat 
    • *5-5-5-5
    • (* On 82.5% of 1 RM)

 

    • OR 

 

    • 1) If you did the Front Squats yesterday then complete…
    • Clean Pull’s
    • *5-5-5 (complete all 3 sets at 110% of your 1 RM for cleans)
    • * Rest precisely 90 sec between reps

 

    • then…

 

    • If you did not complete “Nasty Girls” yesterday then do today!

 

    • 3 Rounds for Time […]
By |November 22nd, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Fri, 22 Nov 2013
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Workout of the Day, WOD – Thurs, 21 Nov 2013

    • Trigger/Warm-up/Mobilise/Activate

 

    • 1) Front Squat 
    • *5-5-5-5
    • (* On 82.5% of 1 RM)

 

    • then…

 

    • “Nasty Girls”

 

    • 3 Rounds for Time of:
    • *50  Squats
    • *7 Muscle Ups (Scaling – 14 Pull-up’s & 14 Dips)
    • *10 Hang Power Cleans (61 kg / 43 kg)

 

    • Score = Time

 

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

 

  • Featured Image – Jason Khalipa – “Burden Run” 2013 Reebok CrossFit Games! (Image courtesy of CrossFit, Inc.)
By |November 21st, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Thurs, 21 Nov 2013
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Workout of the Day, WOD – Wed, 20 Nov 2013

    • Trigger/Warm-up/Mobilise/Activate

 

    • 1a) 2 Snatch, 2 Snatch Balance
    • *4-4-4-4-4-4
    • (at 75% of your 1 RM across all sets)

 

    • 1b) Then do as many Power Snatch (TNG) reps as possible on 50% of your 1 RM (Power Snatch)
    • NB – reps must be TNG, no resting between reps & no dropping!

 

    • Score = Max Number of reps (record reps […]
By |November 20th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Wed, 20 Nov 2013
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