Workout of the Day, WOD – Tues, 19 Nov 2013

    • Trigger/Warm-up/Mobilise/Activate

 

    • 1) EMOM for 20 min:
    • *Even Minutes – 12 Ring Dips
    • *Odd Minutes – 6 Thrusters (60 kg / 42 kg)

 

    • Score = Score out of 120 (Ring dips) and 60 (Thrusters)

 

    • Then…

 

    • 2) Complete 21-15-9 of the following for time:
    • *Toes to Bar
    • *Wall Balls (9,1 kg / 6,3 kg)

 

    • Score = Time

 

    • then..

 

    • 3) Buy out – […]
By |November 19th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Tues, 19 Nov 2013
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Workout of the Day, WOD – Mon, 18 Nov 2013

    • “If you want it you must will it, if you will it, it will be yours!” – Eric “Happy Feet” –

 

    • Trigger/Warm-up/Mobilise/Activate

 

    • 1a) Clean (squat) and Split Jerk 
    • *3 – 3 – 3 – 3 – 3
    • (75% of 1 RM across all sets)

 

    • 1b) Then do as many Clean & Jerk (TNG) reps as possible […]
By |November 18th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Mon, 18 Nov 2013
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Workout of the Day,WOD – Sat, 16 Nov 2013

 

    • Trigger/Warm-up/Mobilise/Activate

 

    • A CrossFit East London benchmark “Girl” WOD….SHIRLEY – Named in honour of Shirley Anne Levey, Dave’s mom who passed away June 23rd 2007! 

 

    • She will always be remembered for her caring & loving nature!

 

    • “Shirley” – for Time:
    • 21 Snatch 50 kg / 30 kg
    • 21 C2B Pull-up’s
    • 21 m HS Walk
    • 15 Snatch 50 kg / 30 kg
    • 15 C2B Pull-up’s
    • 15 […]
By |November 16th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day,WOD – Sat, 16 Nov 2013
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Workout of the Day, WOD – Fri, 15 Nov 2013

  • Trigger/Warm-up/Mobilise/Activate

  • Girl Benchmark WOD:
  • “Mary” – Complete as many rounds as possible of the following in 20 minutes:

  • 5 Handstand push-ups
  • 10 1-legged squats (alternating)
  • 15 Pull-ups
  • Score = Number of rounds plus additional reps

  • then…

  • 2) 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. 70% of FS 1 […]
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Workout of the Day, WOD – Thurs, 14 Nov 2013

  • Trigger/Warm-up/Mobilise/Activate

  • 1) Push Press 
  • *5-5-5-5-5 (70% of your 1 RM)
  • 90 sec of rest between sets

  • then…

  • 2) Complete 4 Rounds of the following for time: 
  • *15 OHS (50 kg / 30 kg)
  • *50 SDHP (20 kg/13 kg) / 500 m Row

  • Score = Time

  • 3) Buy-out – *2 Min of cumulative Tuck Front Lever 

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

By |November 14th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Thurs, 14 Nov 2013
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Workout of the Day, WOD – Wed, 13 Nov 2013

    • Trigger/Warm-up/Mobilise/Activate

 

    • 1) Front Squat 
    • * 10-10-10-10 (all 4 sets on 70%)
    • * Rest precisely 90 sec between reps

 

    • then…

 

    • 2) AMRAP the following triplet for 10 min:
    • *5 Power Cleans (75 kg / 45 kg)
    • *10 x 10 m Shuttles (i.e. 100 m of shuttles)
    • *15 HSPU’s
    • #30 reps per round!

 

    • Score = Total Reps

 

    • 3) Buy-out!
    • * 2 Minutes of […]
By |November 13th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Wed, 13 Nov 2013
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