by CrossFit Fibre | Sep 17, 2015 | WOD
Warm Up 50x10m Laps, 50 Ring Rows, 50 Shoulder Circles Strength 10min EMOM 3 Power Snatch 80% 3 Toe To Bar WOD Fran @ 50/35 Fran 21-15-9 Thrusters 50/35 Chest to Bar 7pm Beginner Warm Up 50x10m Laps, 50 Ring Rows, 50 Shoulder Circles Strength Back Squat Max...
by CrossFit Fibre | Jul 16, 2015 | WOD
Warm up: (10 mins) 20x 10m Laps Movement Flow, 6 Geckos, 6 Bear Crawls EMOM 10mins 6 Barbell Bicep Curls 35/25 30-40sec Box Hold Fran Ver 2.0 27-21-15-9 Thrusters 45/30 Chin Ups Fran is the most famous workout in CrossFit. This version brings it to a whole new level...
by CrossFit Fibre | Feb 17, 2014 | WOD
WOD 13.5 4 min AMRAP 15 Thrusters 49/29 15 Chest To Bars If you finish 90 reps/ 3 Rounds in 4 minutes, proceed to the next 4 minute block. The Spinal Realignment on the Foam Roller. Great to reset the Spinal Column. Spend 2 minutes on this...
by CrossFit Fibre | Dec 14, 2013 | CrossFit Fibre, WOD
Beep Test WOD Fran 21-15-9 Thrusters Chin Ups Core WOD 30:30 PLanks or Hovers TGIFran Had the privilage of having Grinder in the box. And what else do good friends do when they catch up in a box? They do Fran and away we went. ...
by CrossFit Fibre | Nov 14, 2013 | CrossFit Fibre, WOD
Warm Up Skipping- Double Unders Tighten up the arms and control the rythm of your flicks. Mobility Squat Stretch Shoulder Rolls RC Stretch Front Squat 6 RM 3-3-3-3-3-3 10 min AMRAP 5 Chin Ups 10 Double Unders And here is a video of Yan who...
