Warm Up: 1 Lap + Mobility Strength: Strict Dips Programme Work Capacity: Competitor: 40-30-20-10 Medball cluster (20/14) KB Snatch (24/16) Performance: 40-30-20-10 Medball cluster (20/14) KB Swing (24/16) Fitness: 40-30-20-10 Medball clean (14/10) KB Swing (16/12)...
Today, Sunday 15th January 2017, it was the big Community Day at Crossfit Solent 2.0! We welcomed the Solent crew, friends and family members and all together had fun with a...
Warm Up: 1Lap Run + Mobility Assisted Shoulder/Lat stretching Strength: Pull Up Programme WOD Buy in :500m Row 2rds 50xAir Squat 50xSit Up Cash Out: 2 Laps Run ...
Warm Up: 400m+Mobility Squat and Front rack mobility Strength: Front Squat 7x2, build to a heavy double for the day. Work Capacity: Competitor: 21-15-9 Deadlift (120/85) Push Ups Performance: 21-15-9 Deadlift (85/60) Push Ups Fitness: 21-15-9 Deadlift (65/45) Push Ups ...
Warm Up: 2 rds 400m Partner Medball Carry 10x Partner Wall Ball, 10x synchro burpee WOD For Time 1 Sumo Deadlift High-Pull (35/25) 2 Thrusters (35/25) 3 Push Press (25/25) 4 Power Cleans (35/25) 5 Power Snatches...
Warm Up: 400m + Mobility Strict Pull Up Programme Work Capacity Competitor: Mary Full of Grace 3 Cycles 3rds Mary 10x C+J (60/42.5) Performance: Cindy Full of Grace 3 Cycles 3rds Cindy 10x C+J (60/42.5) Fitness: Cindy Full...
Warm Up: 400m+ Mobility Shoulder and Pec assisted stretching. Strength: Pull Up/Dip Programme Catch Up Work Capacity Competition: 8min AMRAP 3x Paralette HSPU 3x Ring MI Performance: 8 Min AMRAP 3x HSPU 6x Ring Dip Fitness: 3x Box HSPU 6x Bar/Box Dips...
Warm Up: 400m+Mobility Shoulder and Pec Mobility Strength: Strict Dips Programme Work Capacity: Weakness Wednesday Odd Minute: Gymnastics Movement 3-5 Reps Even Minute: Conditioning Movement 30 secs...
Warm Up: 400m+Mobility Partner Shoulder Mobility Strength: 3x Max Handstand (against wall or Freestanding) Work capacity Competitor: 21-15-9 Power Snatch (60/42.5) Box Over Jump (24/20) 20x DU in between each round Performance: 21-15-9 Power Snatch (45/30) Box Jump (24/20) 20x DU in between each round Fitness: 21-15-9 Power Snatch...
Warm Up:400m + Mobility Strength: STOH Tekkers 3x10 reps (build weight to each set) Work Capacity Competitor: 2x 3min AMRAP 5x Power clean (60/45), 5x Burpees Rest 60 sec between AMRAPS Performance: 2x 3min AMRAP 5x Power...