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WOD

18 Dec

Posted at 22:04h in WOD
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Warm up: CF Warm Up + Mobility then :  3 rounds: 5x strict press, 5x push press, 5x push jerk. Strength: Work up to 5RM Overhead Squat WOD: Hey "Kelly" fancy a drink...

17 Dec

Posted at 21:47h in WOD
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Warm up: Run 400m, 3 rounds of 5x pull up, 10x push up, 15x air squat. Strength: Strength: Work up to 5 RM Clean WOD: For time: 12-9-6 Thruster (60% of 1RM Thruster) 6-9-12 Box...

13 Dec

Posted at 21:24h in WOD
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Warm up: 75 DU or 150 Singles, CF Solent Warm up + burgener warm up(snatch grip) Strength: Snatch Technique and then work up to 1RM. WOD: "Chelsea" Each min on the min for 30min 5 Pull Ups 10...

12 Dec

Posted at 21:49h in WOD
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Warm up: Run 400m, then CFS Warm up + Skill Practice for 10mins of your choice. Strength: 1 Mile Run Time. WOD: Tabata Clock: Tabata work interval is 20 seconds of work followed by...

11 Dec

Posted at 22:10h in WOD
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Warm Up: 3 Rounds (bar) 3x deadlift, 3x power clean, 3x front squat, 3x push press. Strength: Handstand Practice(Tekkers/kickup/Balance/Scaling Versions) WOD: Oi!!!!...

10 Dec

Posted at 20:59h in WOD
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Warm Up: 3 rounds: 1 minute of single unders, 20 air squats, 30 sec of double unders, 10 push ups. Strength: Work up to 3RM Push Jerk WOD: "Grace" For Time: 30 Reps Clean...

09 Dec

Posted at 22:56h in WOD
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Warm Up: 3 Rounds: Run 200m, 5x Front squat, 5x push press, 5x thruster, 5x pull up, stretch or dynamic movement of your choice. Strength: Work up to 1 RM Back Squat. WOD:...

06 Dec

Posted at 21:33h in WOD
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Warm up: 3 RDs, 15 Lunges, 10 leg kicks, 5 Inch Worms + GOATS Strength: Snatch Balance technique + Work up to 1RM. WOD: Say Hello to "Karen" 150 Wallballs For Time...