26 Aug WOD 23rd August 2017
oaches Warm Up Hang Squat clean 6×3 build to a heavy 3 WOD L3 10-1 DL (120/85) HSPU L2 “10-1 DL (100/70) HSPU (flat or mat assisted) L1 10-1 DL (70/55) Box HSPU/ PushUps...
Author: Duncan
26 Aug WOD 22nd August 2017
Coaches Warm Up Core Work: 4rds each in Partners 60 sec straight arm plank 1 length of box slow crawl with PVC pipe WOD 20 Min Partner AMRAP 200 Plate Carry 25/20 (change as needed) 40 Power Snatch...
26 Aug WOD 21st August 2017
Warm Up: Coach Led Warm Up Skill/ Strength: Pause Overhead Squats 6 x 3 (2 sec pause at the bottom) Work Capacity L3 21 – 15 – 9 Clean + jerk @ 60/40 Burpees Over Bar L2 21...
07 Aug CrossFit Solent Newsletter July 2017
Hey all, we have just sent the latest newsletter out to all of our members. It can also be read via the link below. http://mailchi.mp/fc8f7041d556/crossfit-solent-newsletter-329647...
02 Aug Member of the Month: Marco Goncalves
How did you first get involved with Crossfit Solent? Well, I started Crossfit with you guys at Crossfit Solent. Previously I was a member of a gym, and even though I had a...
13 Mar WOD 14th March 2017
Warm up: 1 Lap + Mobility Strength: 12 Min Build to heavy 5 Back Squat Work Capacity: 15 Min AMRAP 15x Russian Swings (32/24) 10x Goblet Lunge 10x Russian Twist with KB 15 Min AMRAP 15x Russian Swings (24/16) 10x...
12 Mar WOD 13th March 2017
Warm Up: 1 Lap+ Mobility 3rds 10x Goblet squat, 10x hamstring roll outs, 10x Passover Strength: Farmers Carries- 15 mins to build up to a heavy 4 length carry of the box...
10 Mar Team WOD 11th March
Warm Up: 1Lap + Mobility Strength: Max Height Box Jump Team Workout: Teams of 4- Conga Line 15 Min AMRAP Max reps C+J 2 Reps each Choice weight...
08 Mar WOD 9th March 2017
Warm Up: 1Lap + Mobility 20 Min Partner Row 1 min Work 1 Min Rest Max Cal between your pair 20 Min Coach Led Mobility...
07 Mar WOD 8th March 2017
Warm Up: 1 Lap + Mobility Skill: DB Thrusters (Practice!) 10 Min EMOM 5x DB Thruster (your choice of weight) Work Capacity 10 Min AMRAP 10x Pull Up 10x Pistol 10x Hollow Rocks 10 Min AMRAP 10x Pull Up 10x Pistol (foot...