13 Sep WOD 14th September 2017
Coaches WarmUp Strength: Deadlift Working off a 1 RM based off your Deadlift numbers from last week (see table on noticeboard for numbers) Formula for working out 1RM: Weight × Reps × .0333 +...
Author: Duncan
13 Sep August Member of the Month: Julie
How did you first get involved with Crossfit Solent? I stumbled across 'The fittest on Earth' on Netflix on Christmas Day and thought I need to try this, these athletes...
12 Sep WOD 13th September 2017
Coaches WarmUp Hero WOD: Daniel 30 Min Time Cap 50 Pull Up 400m Run 21 Thruster (42.5/35) 800m Run 21 Thruster (42.5/35) 400m Run 50 Pull Up Scale Pull Up and Thruster weight as needed. Thrusters we are looking for sets...
11 Sep WOD 12th September 2017
Coaches Warm Up Strength: Press Working off a 1 RM based off your squat numbers from last week (see table on noticeboard for numbers) Formula for working out 1RM: Weight × Reps × .0333...
10 Sep WOD 11th September 2017
Coaches Warm Up Back Squat: Working off a 1 RM based off your squat numbers from last week (see table on noticeboard for numbers) Formula for working out 1RM: Weight × Reps ×...
08 Sep Team WOD 9th September 2017
Coaches Warm Up Team WOD, teams of 3 Part A 12 mins to build to a 1RM snatch 5 mins rest Part B 18 min AMRAP 50 partner Wall Ball 50 relay Burpee box jump over (person 1...
08 Sep WOD 8th September 2011
Coaches Warm Up 18 Min to find a 5RM Deadlift. Perform 1 set every 3 minutes. WOD L3 10 min ladder increasing by 1 rep a round power snatch OHS WORKOUT WEIGHT IS 60% 1RM OR 6/10...
06 Sep WOD 7th September 2017
Coaches Warm Up 7RFT 400m Plate Carry (20/15) 24 plate lunges (12 each leg)...
05 Sep WOD 6th September 2017
Coaches Warm Up Strength: 15 Mins to establish a 5RM Press WOD 24 Min EMOM 1) 10 Push Ups 2) 15 Wall Balls 3) 20 KB Swings (medium weight)...
05 Sep WOD 5th September 2017
Coaches Warm Up Accessory Work: Superset Bench/ Dumbell Bent over Row 3x10 WOD L3 21-15-9 GTOH (70/55) Pull Ups 30 DU after each round L2 21-15-9 GTOH (55/40) Pull Ups 30 DU after each round L1 21-15-9 GTOH (40/30) Pull Ups/Ring Row 50 SU after each round...