06 Nov WOD 7th November 2018
Warm Up: Coaches Warm Up Skill: TTB Breakdown Work Capacity: For Time 1000m Row 50 x Thrusters @ 20 30 x TTB...
WOD
05 Nov WOD 6th November 2018
TEAM TUESDAY Warm Up: Coaches Warm Up Teams of 3 30 min Time cap ”The Flying Scotsman” 250 x Clean + Jerks On the 0:00 / 5:00 /10:00/ 15:00 / 20:00 mins teams must complete 45/30cal...
04 Nov WOD 5th November 2018
Warm Up: Coaches Warm Up Strength: Deload Squats 4 x 5 Back Squats @ 50% Work Capacity: 4RFT 12 x DB DL @ 22.5/15 12 x Pull Ups 12 x Burpees Over DB's...
02 Nov WOD 3rd November 2018
TEAM WOD Warm Up: Coaches Warm Up 37min Time-cap 100 x Burpees over bar 80 x Power Cleans @ 50/35 60 x Pull Ups 40 x Front Squats @ 50/35 20 x Clusters @ 50/35 40 x TTB 60...
01 Nov WOD 2nd November 2018
Warm Up: Coaches Warm Up Squat Prep Strength: 20 rep squat Program. FINAL SESSION Accessory Work: 4x 6 x Bench Press SS 6 x Strict Pull Ups...
01 Nov WOD 1st November 2018
Warm Up: Coaches Warm Up Skill: HSPU Technique Work Capacity: 12 min AMRAP 10 x HSPU 12 x Box Jumps 14 x Alt DB Snatches @ 22.5/15...
30 Oct WOD 31st October 2018
Warm Up: Coaches Warm Up Body prep and activation work Metcon Madness 24min EMOM ODD - 14/12 Cal row EVEN - 14/12 x Burpees...
29 Oct WOD 30th October 2018
TEAM TUESDAY Warm Up: Coaches Warm Up Partner WOD 20 min AMRAP 10 x Devils Press @ 22.5/15 20 x Hang Power Cleans @ 60/40 40 x Partner Wallballs @20/14 80 x Dubs ...
28 Oct WOD 29th October 2018
Warm Up: Coaches Warm Up Squat Prep Strength: 20 Rep Squat Program. Session 11 - Starting Weight + 25kg Accessory Work: 4x 10 x DB Walking Lunges 10 x DB RDL 10 x BD Push Press...
26 Oct WOD 27th October 2018
HAPPY 7TH ANNIVERSARY CROSSFIT SOLENT Warm Up: Coaches Warm Up Partner WOD "Seven" 7RFT 14 x HSPU 14 x Thrusters @50/35 14 x Kness 2 Elbow 14 x Deadlifts @ 50/35 14 x Burpees 14 x KB Swings @ 24/16 14...