13 Feb WOD 14th February 2019
Warm Up: Coaches Warm Up Strength: 4x 5 - 7 x Strict Pull Ups SS 8 - 12 x Strict Push Ups Work Capacity: 6x 400m run 1:1 Work to rest ratio...
Author: Duncan
12 Feb WOD 13th February 2019
Warm Up: Coaches Warm Up Strength: 5x 5 x Dead Stop Deadlifts @ 65-75% Accessory: 4x 12 x Barbell Reverse Lunges (6 each leg) 20 x Bridge Up + sit up...
11 Feb WOD 12th February 2019
TEAM TUESDAY Warm Up: Coaches Warm Up Skill: Worm Cleans / Worm Push Press / Worm Squats Work Capacity: Chosen by you...
10 Feb WOD 11th February 2019
Warm Up : Coaches Warm Up Skill: TTB Skills and Drills Work Capacity: Chipper 16 min Time Cap 30 x Burpees Over DB's 40 x Alt DB Snatches @ 22.5/15 50 x TTB 40 x Alt...
08 Feb WOD 9th February 2019
DONT FORGET TO REGISTER FOR THE OPEN!!!! @ games.crossfit.com TEAM WOD Warm Up: Coaches Warm Up In Teams of 3 100 x power Cleans @ 60/40 80 x TTB 60 x STOH @ 60/40 40 x Pistols 20 x...
07 Feb WOD 8th February 2019
Warm Up: Coaches Warm Up Strength : Deadlift - build to working weight for Workout Work Capacity: Open 18.4 In 9mins 21 - 15 - 9 Deadlifts @ 100/70 HSPU 21 - 15 - 9 Deadlifts @ 142.5/92.5 50ft...
06 Feb WOD 7th February 2019
Warm Up: Coaches Warm Up Strength: 4x 10 x Double DB Snatch + Reverse Lunge Work Capacity: In Pairs 4rounds Each: 300m All out sprint row 15 x Push Press @ 45/30 Rest while partner completes their...
05 Feb WOD 6th February 2019
Warm Up: Coaches Warm Up Strength: 10 min EMOM 5 x Thrusters @ 50/35 Work Capacity: Every 3 mins x 5 1 x Lap Run 10 - 15 x Burpees (RX+ 15 + Burpees)...
04 Feb WOD 5th February 2019
TEAM TUESDAY Warm Up: Coaches Warm Up Strength: 4 x 10 Heavy Russian KB Swings Work Capacity: Partner WOD For Time Row in Meters 500/500 , 400/400 , 300/300 , 200/200 , 100/100 Whilst one member...
03 Feb WOD 4th February 2019
HEAVY DAY Warm Up: Coaches Warm Up Strength: Every 2 mins Increasing reps 2/4/6/8/10 reps Back Squat @ 70% Accessory Work: 12min EMOM ODD - 10 x DB Renegade Rows EVEN - 10 x DB Push...