01 Apr WOD 2nd April 2019
TEAM TUESDAY Partner WOD 10x You Go I Go 250m Row 15 x Russian KB Swings @ 32/24 "FINISHER" ...
Author: Duncan
31 Mar WOD 1st April 2019
Warm Up: Coaches Warm Up Strength: 4x 10 x HR Push Ups SS 10 x Horizontal Ring Rows Work Capacity: 16min EMOM 1 - :40sec V-ups 2 - :40sec BW Waling Lunges 3 - :40sec...
29 Mar WOD 30th March 2019
TEAM WOD Warm Up: Coaches Warm Up Partner WOD FT 50 x burpees - switch every 5reps 150 x Push Jerk @ 45/30 200 x Box Jump Overs 24/20 2k Row / 100 cal AB...
28 Mar WOD 29th March 2019
Warm Up: Coaches Warm up Strength: Cleans - build to 85% Work Capacity: Tribute “Firestarter” 4RFT 3 x Cleans @ 85% 20 x Devils Presses @ 15/10 19 x Wallballs @ 30/24 ...
27 Mar WOD 28th March 2019
Warm Up: Coaches Warm Up Skill: Kettlebell Snatch Work Capacity: For time 18 - 14 - 10 - 6 - 2 KB Front Rack Lunge @24/16 TTB 200m Run between each rd -...
26 Mar WOD 27th March 2019
Warm Up: Coaches Warm Up Skill - Ring Dips 4x 8 - 10 Strict Ring Dips Work Capacity: For Time 800/700m Row 60 x Deadlifts @ 50/35 40 x burpees 20 x Strict...
25 Mar WOD 26th March 2019
HEAVY DAY Warm Up: Coaches Warm Up Strength: 5x 6 x Bench Press - building over the sets Accessory work: 5x 8 - 10 x Romanian Deadlifts...
24 Mar WOD 25th March 2019
Warm Up: Coaches Warm Up Work Capacity: "Kelly" 5RFT 400m run 30 x Box Jumps 30 x Wallballs 40 min Time cap...
22 Mar WOD 23rd March 2019
TEAM WOD Warm Up: Coaches Warm Up In Teams of 4 200 cal AB 80 x Worm Cleans 200 cal Row...
21 Mar WOD 22nd March 2019
CROSSFIT OPEN 19.5...