Duncan, Author at Crossfit Solent

21 Jun Week 23 June

Posted at 06:53h in Endurance WOD 0 Comments

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Run: Short Interval: 3 Rounds of: 5x 100m sprint 1:4 work to rest 400m recovery jog, 60 secs rest. Long Interval: 4 Rounds of: 1000m, 60sec rest, 400m, 2min rest, 200m, 30sec...

20 Jun WOD 21st June 2014

Posted at 20:08h in WOD 0 Comments

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Warm Up A: Mobility + Dynamic Warm Up Warm Up B: Kipping Practice Strength: Plyo Push Ups/ Medball Core WOD: FT 50 x Wall Balls (20/14) 25 x Deadlifts (100/60) 50 x Wall Balls * Every minute stop...

19 Jun WOD 20th June 2014

Posted at 21:04h in WOD 0 Comments

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Warm Up A: Mobility + 3rds 200m Run 5 x Pull Ups 10 x Push Ups Warm Up B: Snatch Prep + Mobility Strength: Snatch 2,2,2,2,2,2 WOD: 12min AMRAP 5 x Swings (32/24) 10 x Box...

18 Jun WOD 19th June 2014

Posted at 21:44h in WOD 0 Comments

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Warm Up A: Mobility + 800m Run Warm Up B: Snatch Tekkers Strength: Extra Mobility or Mon/ Tue/ Wed WOD: 3 RFT 50m Lunge Walk 30 x TTB 15 x Thrusters (50/30)...

17 Jun WOD 18th June 2014

Posted at 21:28h in WOD 0 Comments

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Warm Up A: Mobility + 3rds 7 x Box Jumps 9 x lunges 11 x Russian Swings Warm Up B: Clean Mobility + Prep Strength: Clean Complex 1 x Deadlift 1x Clean...

16 Jun WOD 17th June 2014

Posted at 20:42h in WOD 0 Comments

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Warm Up A: Mobility + 3rds Cindy Warm Up B: Snatch Tekkers increase weight by 2.5kg from last week Strength A: OTM for 10mins 3 Strict Press 75% 1rm Strength B: OTM for...

16 Jun Week 16th June 2014

Posted at 12:00h in Endurance WOD 0 Comments

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Run: Short Interval: 8x 200m 1:2 Work to rest Long Interval: 4x 1200m 3 mins rest Tempo Run: 4x 800 steady jog, working on breathing rhythm (Duncan this one’s for you!) 30 secs...

15 Jun WOD 16th June 2014

Posted at 16:56h in WOD 0 Comments

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Warm Up A: Mobility + 3rds 5 x Box jumps 10 x v-ups 15 x D. U Warm Up B: Clean tekkers - build on last weeks weight 2.5kg more Strength: Back...

13 Jun WOD 14th June 2014

Posted at 20:34h in WOD 0 Comments

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Warm Up: Mobility + 3rds 200m Run + 5 x HSPU 7 x TTB 9 x V-ups Strength: 5 x 8 Alternating Pistols 5 x 8 Ring Dips 5 x 8 C2B WOD: FT Buy...

12 Jun FRIDAY THE 13TH 2014

Posted at 21:04h in WOD 0 Comments

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Warm Up A: Mobility + 400m Run Strength: 1RM Snatch Balance WOD: Friday 13th chipper 13 x OHS (45/30) 13 x Bar Facing Burpees 13 x Push Press (45/30) 13 x Snatches (45/30) 13 x Pull Ups 13...

Author: Duncan

21 Jun Week 23 June

20 Jun WOD 21st June 2014

19 Jun WOD 20th June 2014

18 Jun WOD 19th June 2014

17 Jun WOD 18th June 2014

16 Jun WOD 17th June 2014

16 Jun Week 16th June 2014

15 Jun WOD 16th June 2014

13 Jun WOD 14th June 2014

12 Jun FRIDAY THE 13TH 2014

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