05 Mar WOD 6th March 2020 Posted at 20:30h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Skill: 4x 12 x Shoot Throughs 30 x Dubs 60 sec rest Metcon: For Time 21 - 15 - 9 C2B Back Squats @ 80/50 ... Read More
04 Mar WOD 5th March 2020 Posted at 20:18h in WOD 0 Comments 0 Likes Share Warm Up: Coaches warm Up Metcon: Benchmark "JT" 21 - 15 - 9 HSPU Ring Dips Push Ups ... Read More
03 Mar WOD 4th March 2020 Posted at 20:30h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Skill: 15 min EMOM 1 - 1 - 5 x Ring MU 2 - :30-:45sec Hollow Hold 3 - 30 - 50 x Dubs 5 mins REST... Read More
02 Mar WOD 3rd March 2020 Posted at 20:30h in WOD 0 Comments 0 Likes Share TEAM TUESDAY Partner WOD 10 - 20 - 30 - 40 - 50 Burpee Box Jump Overs DB Snatches @ 22.5/15 TTB 20 min Time Cap ... Read More
01 Mar WOD 2nd March 2020 Posted at 20:30h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Skill: Handstand Push Up Testing - Max Unbroken Set Level 1 - Strict HSPU Level 2 - Kipping HSPU Level 3 - HR Push Ups... Read More
28 Feb WOD 29th February 2020 Posted at 20:30h in WOD 0 Comments 0 Likes Share TEAM WOD Partner WOD 20 min AMRAP 21 x Bar MU 100ft OH DB Walking Lunge @ 22.5/15 28 x HSPU 100ft OH DB Walking lunge 35 x Pull Ups 100ft OH DB... Read More
27 Feb WOD 28th February 2020 Posted at 20:30h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Metcon: "Death Row" 20 min EMOM ODD - 15 - 20 Cal Row EVEN - 10 - 15 x Burpees ... Read More
26 Feb WOD 27th February 2020 Posted at 20:30h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Swole Sesh 3x 10 x Bench Press SS 20 x Banded Face-Pulls (Building the bench weight up each round) then 3x 10 x Banded deadlifts SS 10 x Seated Db Press (building... Read More
25 Feb WOD 26th February 2020 Posted at 20:30h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Metcon: Crossfit Open Repeat 20.2 20min AMRAP 4 x DB Thrusters @ 22.5/15 6 x TTB 24 x Dubs ... Read More
24 Feb WOD 25th February 2020 Posted at 20:30h in WOD 0 Comments 0 Likes Share TEAM TUESDAY Partner WOD PART A - 12 min AMRAP 10 x Sync bar facing Burpees 8 x Front Squats @ 50/35 6 x SDLHP @50/35 1 min Transition PART B - In... Read More
