20 Mar WOD 21st March 2019
Warm Up: Coaches Warm Up Strength: Power Snatch Warm Up Work Capacity: For Time 21 - 15 - 9 Power Snatch @ 42.5/30 30 - 20 - 10 Box Jump Overs...
Author: Duncan
19 Mar WOD 20th March 2019
Warm Up: Coaches Warm Up Strength: "Core" 3x :30 sec V-ups :30 sec rest :30sec Hollow Hold :30sec rest :30sec sit ups REST 2 mins Work Capacity: 6x Every 3 mins 200m run 15 x KB Swings @ 24/16 10 x Burpees...
18 Mar WOD 19th March 2019
TEAM TUESDAY Warm Up: Coaches Warm Up In Teams of 3 60 x Thrusters @ 42.5/30 50 x TTB 40 x Hang Power Clean + Push Press @ 50/35 30 x Bar MU/40 x Pull ups 40...
17 Mar WOD 18th March 2019
HEAVY DAY Warm Up: Coaches Warm Up Strength: 4x 5 x Back Squat @ 7/8 RPE SS 15 x BW Jump Squats Accessory: 4x 5 - 8 x Strict Pull Ups :30-:40 Wall Facing Handstand Holds...
16 Mar WOD 16th March 2019
TEAM WOD Partner WOD 20 min AMRAP "Buddy Holly" 1 full rd then tag you partner 8 x KB Swings @ 24/16 8 x Goblet Squats 8 x TTB...
14 Mar WOD 15th March 2019
CROSSFIT OPEN 19.4...
13 Mar WOD 14th March 2019
Warm Up: Coaches warm Up Work Capacity: 24 min EMOM 1 - 10-14 cal Row 2 - 5 - 8 x Devils Press @ 15/10 3 - 8 - 12 cal AB 4- 12 -...
12 Mar WOD 13th March 2019
HEAVY DAY Warm Up: Coaches Warm Up Strength: 6x 1 x Push Press 1 x Push (building over the sets) Accessory Work: 4x 12 x Db Bent Over Flys SS 20 x Baded Face Pulls...
11 Mar WOD 12th March 2019
TEAM TUESDAY Warm Up: Coaches Warm Up Strength: 10 min EMOM - you go i go (1 Bar) 6 x TnG Power Cleans @ 60/40 6 x Russian KB swings @ 24/16 Work Capacity: WOD...
10 Mar WOD 11th march 2019
Warm Up: Coaches warm Up Strength: 4x 8 - 12 x C2B Pull Ups Work Capacity: For Time 1 x Lap run 25 x Thrusters @ 50/35 25 x burpees over bar 1 x lap run...