08 Mar WOD 9th March 2019
TEAM WOD Warm Up: Coaches Warm Up In Teams of 3 0 - 5 mins Max sync Burpees 5 - 10 mins Max Sync DB Snatches @ 22.5/15 10 - 15 mins Max shuttle sprints...
Author: Duncan
07 Mar WOD 8th March 2019
Warm Up: Coaches Warm Up Crossfit Open 19.3...
06 Mar WOD 7th March 2019
Warm Up: Coaches Warm Up Strength: 10 min EMOM ODD - 5 x Push Press @ 6/7 RPE EVEN - 8 x Barbell Bent Over Row @ 6/7 RPE Work Capacity: For Time 55 cal...
05 Mar WOD 6th March 2019
Warm Up: Coaches warm Up Strength: 5x 4 - 8 x Strict Pull Ups SS 10 - 15 x Strict Push Ups Work Capacity: 12 min EMOM ODD - 8 - 10 x TTB EVEN - 25ft...
04 Mar WOD 5th March 2019
TEAM TUESDAY Warm Up: Coaches Warm Up Strength: 10 min EMOM 7 x Thrusters @ 50/35 Work Capacity: Partner WOD 21 - 15 - 9 Sync DB Snatches @ 22.5/15 Sync Burpees - Hand touch DB's...
03 Mar WOD 4th March 2019
HEAVY DAY Warm Up: Coaches Warm Up Strength: 6x 1 x Clean 1 x Hang Clean 1 x Split Jerk Accessory Work: 4x 3 x Front Squats @ 75-80%...
01 Mar WOD 2nd March 2019
TEAM WOD Warm Up: Coaches Warm Up In Teams Of 3 0:00 - 10:00mins - Team Total 1 rep Max Power Clean 10:00 - 20:00 - Team 1 mile run 20:00 - 30:00 - Team...
28 Feb WOD 29th February 2019
Warm Up: Coaches Warm Up Work Capacity: Crossfit Open 19.2...
27 Feb WOD 28th February 2019
Warm Up: Coaches Warm Up Strength: 5x 4 x Back Squats @ 65% Work Capacity: 4x 12 x Burpees 18 x Alt DB Snatches @ 22.5/15 10 x Shuttles 50ft 1 min rest...
26 Feb WOD 27th February 2019
Warm Up: Coaches Warm Up Strength: Snatch 5 x 2 - TnG building over the sets - quality not quantity Work Capacity: 15min EMOM 1 - 8 x TnG Power Snatches - Light 2 -...