Workout of the Day (WOD) – Thurs, 17 Oct 2013

  • Trigger/Warm-up/Mobilise/Activate
  • 1) Snatch (at 70% of your 1 RM. NB do not go heavier than this! Focus on line, form & no misses! Last done on 24 Sept)
  • 4-4-4-4-4-4
  • Rest 90 sec between sets!
  • then…
  • 2)  Complete the following couplet for time:
  • 30 Box Jumps (76 cm / 61 cm)
  • 21 KB Swings (32 kg / 24 kg)
  • 20 Box Jumps (76 cm […]
By |October 17th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Thurs, 17 Oct 2013

Workout of the Day (WOD) – Wed, 16 Oct 2013

  • Warm-up – include lat activation; some swings; foam rolling lats & opening chest over foam roller (remember knees at 90 deg)
  • Trigger/Warm-up/Mobilise/Activate
  • 1) Strict C2B Pull-up’s – max load for
  • 5 – 5 – 5 – 5 – 5
  • Then…
  • 2) Complete the following for time:
  • 100 Sit-up’s
  • 75 Power Cleans (45 kg / 27 kg)
  • 300 DU’s
  • Time Cap 15 min
  • Score = Time
  • Cool-down/Trigger […]
By |October 16th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Wed, 16 Oct 2013

Workout of the Day (WOD) – Tues, 15 Oct 2013

  • Trigger/Warm-up/Mobilise/Activate
  • 1) Front Squat 
  • 10-10-10-10-10 (all 5 sets on 75% of your current 1 RM i.e. 2.5% higher than last week)
  • * Rest precisely 90 sec between reps
  • Then…
  • 2) Complete 3 rounds of the following for time:
  • 15 Squat Clean Thruster’s (Cluster’s) (40 kg / 25 kg)
  • 400 m Run
  • 3) UWS Athletes:
  • Ring Dip’s
  • Max reps – Max Reps
  • HSPU’s
  • Max Reps – Max Reps
  • * […]
By |October 15th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Tues, 15 Oct 2013

Workout of the Day (WOD) – Mon, 14 Oct 2013

 

  • Trigger/Warm-up/Mobilise/Activate
  • 1) Clean & Split Jerk 
  • 3,3 – 3,3 – 3,3 – 3,3 – 3,3
  • then…
  • 2) Complete the following for time:
  • 30 C2B Pull-ups
  • 30 Pull-up’s
  • 60 Burpees
  • 60 T2B
  • Time Cap 15 min
  • Score = Time or Time plus 1 sec per rep mised
  • Cool-down/Trigger Ball/Foam Roll/Stretch
By |October 14th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Mon, 14 Oct 2013

Workout of the Day (WOD) – Fri, 11 Oct 2013

  • Trigger/Warm-up/Mobilise/Activate
  • 1a) “Grace” Rxed –
  • 30 Clean (power) & Jerks (push) for time (61 kg/43 kg)
  • Time cap 5 min
  • After 7 minutes (i.e. 2 min compulsory rest) complete…
  • 1b) 30 Clean & Jerks for time on 55kg / 38 kg.
  • Time cap 5 min
  • After 14 minutes (i.e. 2 min compulsory rest) complete…
  • 1c) 30 Clean & Jerks on 50kg / 35 […]
By |October 11th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Fri, 11 Oct 2013

Workout of the Day (WOD) – Thurs, 10 Oct 2013

 

  • Great video clip of Letting Beauty Speak for Itself! – http://games.crossfit.com/video/letting-beauty-speak-itself
  • Trigger/Warm-up/Mobilise/Activate
  • 1) Push Jerk 
  • 3-3-3-3-3
  • 2) Rings – L-sit Or Tuck sit or simply hold your body weight with straight arms (anatomical zero position)
  • Max hold x 5 (30 sec rest between sets)
  • then…
  • 3) Leaving every 2 minutes, complete 6 Rounds of the following:
  • 12 C2B Pull-up’s
  • 200 m Sprint
  • Score for each […]
By |October 10th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Thurs, 10 Oct 2013