30 Oct WOD Tuesday 31st October 2017
Coaches Warm Up Strength: Press. Test 1RM Work Capacity Partners Max calories in 5mins on Bike/Rower Then Max push press in 5mins @42.5/30...
Author: Duncan
30 Oct End of Year Awards 2018
Crossfit Solent's 2018 End of Year Award Winners OLYMPIC LIFITNG - JARED GYMNASTICS - LIBBY ENGINE AWARD - NAT BEST DRESSED - LAURA SAMS NEST NEWCOMER - HANNAH STAR OF THE COMMUNITY - VINNIE MEMBERS MEMBER AWARD...
30 Oct WOD 30th October 2017
Warm Up: Coaches Warm Up Skill/Strength: Accessory Work 3 x 10 of each movement (a) Banded Side walks (b) SLDL (c) Crawling Work Capacity L3 - 20min AMRAP 10 x KB Swings (24/16) 10 x D.L (70/50) 10 x WB 30...
27 Oct Team WOD 28th October 2017
Coaches Warm Up Teams of 2, 14rds each 10x KB Swings 200m Sprints (you go I go)...
26 Oct WOD 27th October 2017
Coaches Warm Up Strength: Deadlift 5@75%, 3@85%, 1+@95% Work Capacity Midline Mashup 100x SitUps, 100x Bk Ext, 100x V-Up Scale to 80 of each if needed...
25 Oct WOD 26th October 2017
Coaches Warm Up 40 Min Time Cap Lumberjack 20 For Time 20 DL 55/42.5 400m Run 20 Kb Swing 32/24 400m Run 20 OHS 55/42.5 400m Run 20 Burpees 400m Run 20 Pull Ups 400m Run 20 Box Jumps 400m Run 20 Squat cleans 55/42.5 400m Run ...
24 Oct WOD 25th October 2017
Coaches Warm Up Strength: Accessory 3x 10 Pistols (assisted as needed), Back Extensions, Glute Bridges Work Capacity L3 3RFT 30x Burpee Box Jump, 30x Kettlebell Swing (32/24), 30x Pull Up L2 3RFT 30x Burpee Box Jump, 30x Kettlebell Swing (24/16),...
24 Oct WOD 24th October 2017
Coaches Warm Up Strength: Back Squat 5@75%, 3@85%, 1+@95% Work Capacity L3 5RFT 10x Push Press (55/40), 10x Front Rack Lunge, 10x Front Squat. L2 40/30 L1 30/20...
22 Oct WOD 23rd October 2017
Coaches Warm Up Strength: Press 5@75%, 3@85%, 1+@95% Work Capacity 20 Min time cap Buy in 400m run 4rds 25 push up 25 sit ups 25 mountain climber 25 Russian twist (16/12, scale as needed) Cash Out 400m run...
20 Oct Partner WOD 21st October 2017
Coaches WarmUp Teams of 4 Part A : 4km Row FT 3min rest Part B: 30min Time cap 30 x Sync burpees (all 4) 40 x Sync DB Snatches (pair 1) 50 x Sync Wallballs (pair 2) 50...