17 Sep WOD 18th September 2015 Posted at 20:45h in WOD 0 Comments 0 Likes Share Warm Up: 400m Run + Mobility A - 3rds 8 x Box Jumps 8 x V-ups 8 x Lunge Steps B - Power Clean - 1rm C - FT 20 x... Read More
16 Sep WOD 17th September 2015 Posted at 21:35h in WOD 0 Comments 0 Likes Share Warm Up: 400m Run + Mobility A - 3rds 7 x OHS PVC / 7 x burpees Over PVC / 7 x Passovers B - OHS Positioning + Mobility then... Read More
15 Sep WOD 16th September 2015 Posted at 20:46h in WOD 0 Comments 0 Likes Share Warm Up: 400m Run + Mobility A - 3rds 10 x Passovers / 15 sec Hanging / 20 x V-ups B - Push Press 4 x 8 - focus on... Read More
14 Sep WOD 15th September 2015 Posted at 20:27h in WOD 0 Comments 0 Likes Share Warm Up: 400m Run + Mobility A - 3rds (bar) 5 x Snatch Grip Push Press / 5 x OHS / 5 x Snatch Balance B - Snatch - Work... Read More
13 Sep WOD 14th September 2015 Posted at 18:28h in WOD 0 Comments 0 Likes Share Warm Up: 400m Run + Mobility A - 3rds 6 x A.S / 6 x PassOvers / 4 x Strict Pull Ups B - Front Squat 3 x 8... Read More
11 Sep WOD 12th September 2015 Posted at 20:52h in WOD 0 Comments 0 Likes Share Warm Up: 400m Run CROSSFIT TOTAL 1rm Squat 1rm Press 1rm Deadlift TIME TO LIFT HEAVY CREW!!!!!... Read More
10 Sep WOD 11th September Posted at 21:12h in WOD 0 Comments 0 Likes Share Warm Up: 400m+ Mobility Press 4x 1,2,3,4 @60% WOD: 6RFT 200m Run 4x Clean and Jerk (70/55) 8x Pull Ups 12x HR Push Ups ... Read More
09 Sep WOD 10th September Posted at 21:54h in WOD 0 Comments 0 Likes Share Warm Up: 400m + Mobility A: Gymnastic Strength Work 4 Rds not for time 30 secs hollow hold 30 secs HS hold 30 secs chin over bar hold WOD: 10 min ladder (get as far as... Read More
08 Sep WOD 9th September Posted at 21:15h in WOD 0 Comments 0 Likes Share Warm Up: 400m + Mobility A- 3rds 10x Folding Passovers, 10x Leg Swings each leg, 5x Ring Rows B- Deadlifts- Deload. 5@40%, 5@50%, 5@60%, 5@70% WOD: 5RFT 3x Power Clean (85/55) 10x HSPU... Read More
07 Sep WOD 8th September Posted at 21:31h in WOD 0 Comments 0 Likes Share Warm Up: 400m + Mobility A:Squat Mobility B: Back Squat Deload 5@40%, 5@50%, 5@60%, 5@70% WOD 18,15,12,9,6 DL 100/70 Wall Balls 20/14 200m wall ball carry between each round. ... Read More
