by CrossFit Fibre | May 20, 2016 | WOD
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...
by CrossFit Fibre | May 18, 2016 | WOD
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...
by CrossFit Fibre | May 18, 2016 | WOD
Warmup 5 Rounds 5 Chin Ups 10 Push Ups 15 Squats WOD Karen with a Run 150 Wall Balls (record your time) then 1500m Run
by CrossFit Fibre | May 3, 2016 | WOD
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...
by CrossFit Fibre | May 2, 2016 | WOD
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...
by CrossFit Fibre | Apr 29, 2016 | WOD
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...
