04 Nov WOD 5th November 2019 Posted at 21:26h in WOD 0 Comments 0 Likes Share TEAM TUESDAY Warm Up: Coaches Warm Up Partner WOD 2rds of Barbara Heavy Grace @ 80/50 2rds of Barbara *Barbara is 20 x Pull Ups / 30 x Push Ups / 40 x... Read More
03 Nov WOD 4th October 2019 Posted at 20:39h in WOD 0 Comments 0 Likes Share HEAVY DAY Warm Up: Coaches Warm Up Strength: 6x Complex 1 x Clean 1 x Front Squats 1 x Jerk Accessory: 3x 12 x RDL ... Read More
01 Nov WOD 2nd November 2019 Posted at 20:30h in WOD 0 Comments 0 Likes Share TEAM WOD In Teams of 3 - "Don't Drop the Ball" 1 mile Medball run - All team members run 120 x Wallballs 80 x Db Box Step Overs @ 22.5/15 40 x... Read More
31 Oct WOD 1st November 2019 Posted at 20:24h in WOD 0 Comments 0 Likes Share CROSSFIT OPEN 20.4 ... Read More
30 Oct WOD 31st October 2019 Posted at 20:30h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Skill: 8 min EMOM ODD - :40sec Hollow Hold EVEN - 6 - 12 x Toes Through Rings Work Capacity: 6min Time Cap 400m Run 15... Read More
29 Oct WOD 30th October 2019 Posted at 20:30h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Skill: Thrusters + Pull Ups Work Capacity: "Fran" 21 - 15 - 9 Thrusters @ 42.5/30 Pull Ups ... Read More
28 Oct WOD 29th October 2019 Posted at 20:34h in WOD 0 Comments 0 Likes Share TEAM TUESDAY In Teams of 3 9 min AMRAP 20 x Worm Thrusters 20 x Sync Worm Burpess 2 mins Rest 9 min AMRAP 20 x Worm Cleans 50ft Worm... Read More
27 Oct WOD 28th October 2019 Posted at 19:39h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Work Capacity: Intervals Every 4 mins x 5 1 lap run 12 x HSPU 8 x Burpees ... Read More
25 Oct WOD 26th October 2019 Posted at 20:30h in WOD 0 Comments 0 Likes Share Saturday Morning Mash Up Crossfit Open 20.3 ... Read More
24 Oct WOD 25th October 2019 Posted at 20:05h in WOD 0 Comments 0 Likes Share Crossfit Open 20.3 ... Read More
