10 Nov Partner WOD 11/11/17
Coaches WarmUp Remembrance Day Partner WOD 18 min amrap one person works one rests. 11x Hang Power Snatch(35/25) 11x Burpee 11x Thruster 11x Pull Up on the 11th minute, pause for two minutes for a two minute silence...
Author: Duncan
09 Nov WOD 10th November 2017
Warm Up Focus: Thoracic+ Scap mob/Core Activation HSPU Skill 3x3 Slow negatives (wall or box) 3x20 sec frog stand or head stand Strength 3x10 seated DB press 3x 30 sec hollow Work Capacity 12 Min EMOM Dl 3@70% 8x Heavy Russian KB...
09 Nov WOD 9th November 2017
Warm Up Focus: Lat Activation, hip flexors TTB Skill SuperSet: Wall Spinal Flexion 3x3 Kipping Straight leg raise 3x10 Strength SuperSet: Dragon Flag 3x3 10 sec lower 3x Max L/Knee raise hold Work Capacity 21-15-9 Power Snatch (60/45) Burpee over bar (Heavy Stimulus) ...
07 Nov WOD 8th November 2017
Warm Up focus: Ankle and Squat Mobility Skill: Pistols Skill Superset: Rolling Pistol/Sqt 3x3 each leg Squat- leg out bottom of pistol 3x3 each leg Strength SuperSet Box Step Up (leading leg focus 30/24") 3x6 each leg double...
06 Nov WOD 7th November 2017
Warm Up Focus: Pec and Bicep Tendon Skill: Dips Skill Superset: Ring Archer Push up/ ring push up 3x3 tempo 3/3/3/3 Ring Support hold to bottom of dip hold 3x30/60 sec Strength: Ring /Bar Dip 3x10(toes...
05 Nov WOD 6th November 2017
Warm Up: Scap activation and spinal mobility focus Skill Focus: Pull Ups Skill Superset 3x3 Pull Up Negatives, 3x10 Scap Pull Ups (feet on floor as needed) Strength Superset: 3x5 C2b/pull/Bar PU (Strict) 3x10...
03 Nov Partner WOD 4th November 2017
Coaches Warm Up Strength: Bench Press Work to a 10 RM Work Capacity In Pairs- You go I go. 15 Min AMRAP 10x Wallball, 12x Plate GTOH, 14x HR Push Up...
02 Nov WOD 3rd November 2017
Coaches Warm Up Strength: Deadlift. Test 1RM Work Capacity L3 10 min EMOM 6x STOH (60/45), 6x Burpee over bar L2 10 min EMOM 6x STOH (50/35), 6x Burpee over bar L1 10 min EMOM 6x STOH (40/25),...
01 Nov WOD 2nd November 2017
Coaches Warm Up Work Capacity 5K Run (5k row for those who physically cannot run due to injury only!) Before we hear the moans that CrossFitters don't run, the most repeated workout on mainsite...
31 Oct WOD 1st November 2017
Coaches Warm Up Strength: Squat. Test 1RM Work Capacity L3 12 Min AMRAP 22x DU, 18x Box Jump, 14x KB American Swing (32/24), 10x TTB L2 12 Min AMRAP 22x DU/44xSU, 18x Box Jump, 14x Russian...