Workouts



20 May 16 – Overhead Squats 5×5

Posted by on May 20, 2016 in WOD | 0 comments

Warmup 20 X 10M LAPS 2min Shoulder Circles 4 Laps Bear Crawl 2x Partner Pec Stretch Strength Overhead Squat (kg) 5 reps x 5 rounds Overhead Squat 1 x 5 : 80% 1 x 5 : 80% 1 x 5 : 80% 1 x 5 : 80% 1 x 5 : 80% WOD EMOM 14min Odd 10 Bent Over Row 80%1RM + 4 Lateral Jump Squat Over Bar Even 6 Strict Chin Up + 6 Lateral Jump Squat Over Bar Core 50 GHD...

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16 May 16 – 160515B

Posted by on May 18, 2016 in WOD | 0 comments

WOD Warm up Foam roll lats/calves 1min a side 3 mins Skipping Practise 15x good mornings 15x Burpee WOD 160515 Strict pull up 5x max effort *scale to5x5 with 4 second eccentric if no body weight WOD 160515B 10-9-8-7-6-5-4-3-2-1 Push press 60/40kg Chest to bar pull up 20x double...

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17 May 16 – Karen with a Run

Posted by on May 18, 2016 in WOD | 0 comments

Warmup 5 Rounds 5 Chin Ups 10 Push Ups 15 Squats WOD Karen with a Run 150 Wall Balls (record your time) then 1500m...

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3 May 16 – Just a little bit of conditioning

Posted by on May 3, 2016 in WOD | 0 comments

Warmup 10 Min EMOM Even – 5 Burpees Odd – 20 DUs / 30sec DU attempts Strength Front Squats + Rope Climbs 5-5-5-5-5 Front Squats at 70% of your Max Immediately follow Front Squats with 1 Rope Climb WOD Just a little bit of conditioning 10 Minute AMRAP 10 Burpee Sumo Deadlift High Pulls 15 Box Jumps 200m Run Rx Plus with a 10kg/5kg Weights...

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2 May 16

Posted by on May 2, 2016 in WOD | 0 comments

Warm Up 20x Banded hamstring stretch 3 rounds 6x romanian deadlift 10x broad jumps 10x push up Strength Deadlift 5 rep max (reset every rep) WOD Conditioning 15 minute amrap 12x toes to bar 12x push jerk 60/40 100m farmers carry...

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29 Apr 16 – 18 E3MOM

Posted by on Apr 29, 2016 in WOD | 0 comments

Warmup 400m run Banded Lat and tricep Stretch 2rounds 15 squats 10 lunges 10 ring rows Strength Front Squat 3-3-3-3-3 Work up to your 3RM WOD 18min E3MOM Every 3minutes complete a 400m run, in the remaining time do as many push ups as possible. Score is total number of pushups RX ring pushups Scaled Floor pushups Have integrity in your workout – only perfect reps...

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28 Apr 16 Not Your Average Isabel

Posted by on Apr 28, 2016 in WOD | 0 comments

Warmup Roxanne 1 min Pec stretch 30 PVC pass thru 15 around the world PVCs on each side 20 OHS with PVC Skills Rope Climbs 3-5 per person depending on class size RX – touch the beam. Scaling options – 3 pulls or 3x sit on the floor with legs straight and pull yourself up to standing. then Warm up to weight you will use for the WOD (5-10 mins) WOD 1 NOT YOUR AVERAGE ISABEL 30 Hang Squat Snatch 61//43 at the start of every minute, complete 3 burpees (start the wod off with 3 burpees) rest 3...

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25 Apr 16 Anzac Day WOD

Posted by on Apr 25, 2016 in WOD | 0 comments

Warm Up 1.1km warm up run Scarecrow WOD Holbrook Each Round For Time, Ten rounds Thruster, 5 reps (60/40) 10 Pull-ups 100 meter Sprint Rest 1 minute US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James...

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11 Apr 16 – Sandbag Run

Posted by on Apr 11, 2016 in WOD | 0 comments

Warmup 20x 10m Laps 500m Row 30 PVC Passovers 10s x 4 Kipping Practice Strength Power Clean (kg) 10 mins to determine WOD Sandbag Run 4 Rounds 6x10m Laps Sandbag Run 15 Chin Ups (4 Squats at each end before your Run, with the Sandbag) 10min TimeCap Core Toe To Bar FT 30 Toe To...

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07 Apr 16 – Cindy Rx+

Posted by on Apr 7, 2016 in WOD | 0 comments

Warm Up “Thunderstruck” Burpees WOD Hang Snatch 3-3-3-3-3 Work up to a 3 Rep Max Can scale to Hang Power Snatch if required WOD CINDY RX+ 20 Min AMRAP 5 Chest to Bar Pull Ups 10 Hand Release Push Ups 15 Goblet Squats...

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