03 May WOD 4th May 2017
Coaches Warm Up Squat Skill- Choose 1 1. 3x15 Box Step Up Each Leg 2. 4x 10 Each Way Banded Side Step 3. 3x 10 each way Cossack Squat with light KB 60 Sec rest Strength: Build...
Author: Red Morley Hewitt
02 May WOD 3rd May 2017
Coaches WarmUp Strength: Deadlift 5,3,2 +5/2.5kg Work Capacity: 5rds 60 sec max row, 30 secs rest 60 sec max DU/SU 30 secs rest Score is total number of double unders/single unders...
01 May WOD 2nd May 2017
Coaches Warm Up MEtcon- Choose 1 Option 1. DU 3x50 unbroken 2. Interval AB 30/30 x8 3.5rds 10x Burpee Box Jump 60 sec rest Strength 20 Rep Squats +2.5kg from last session Work Capacity: Elizabeth 21-15-9 Squat Clean (60/42.5) Ring...
30 Apr Team WOD 1st May 2017
Coaches Warmup Team WOD- Teams of 3- 1 person working at a time – 2000m Row – 80 Ground to overhead (60/40) – 80 Push Ups – 1000m Row – 40 Ground to overhead – 40 TTB –...
28 Apr Partner WOD 29th April
Coaches Warm Up Strength 12 Min to establish Partner Max C+J total Partner Workout For time (25 min time cap) 21-15-9 Wall Ball Burpee 21-15-9 KB Swing Sit Up 21-15-9 Cal Row TTB...
28 Apr Member of the Month – Dec 2016
[caption id="attachment_10453" align="aligncenter" width="1024"] Copyright © by DZ MEDIA[/caption] Name: Edward Buller How did you first get involved with Crossfit Solent? Went Skiing with a mate from Spain. He started banging on about it...
27 Apr WOD 28th April
Coaches Warm Up Strength: 20 Rep Squats same as last session Work Capacity: L3 5RFT 1 Lap Run 10x HSPU L2 5RFT 1 Lap Run 10x HSPU 3 mats/plates L1 5RFT 1 Lap Run 10x HSPU box/piked...
26 Apr WOD 27th April
Coaches Warm Up Strength: 20m each arm single front rack Kettlebell carry. Build to a heavy 20m each arm. Work Capacity AMRAP 12 10x Squat Clean (60/42.5) 10x TTB...
25 Apr WOD 26th April 2017
Coaches WarmUp Metcon- Choose 1 option 1. DU 3x50 unbroken 2. Interval AB 30/30 x8 3.5rds 10x Burpee Box Jump 60 sec rest Strength Deadlift 5,3,2 +5/2.5kg Partner WOD For Time: 5k Partner Row Change every 500m Mobility: Seated Hamstring LAX release, Glute...
24 Apr WOD 25th April 2017
Coaches Warmup Strength: 20 Rep Squat +2.5kg Work Capacity L3 3RFT 14x Power Snatch (45/35) 7x Ring MU L2 3RFT 14x Power Snatch (40/30) 7x C2B L1 3RFT 14x Power Snatch (35/25) 7x Pull Ups/Ring Rows Mobility LAX Lats, Scaps, Pec Minor, 60 secs each side...