Saturday 19th October

By | 2013-10-18T21:17:31+00:00 October 18th, 2013|Uncategorized|

Marc post wod.

Warm Up:
Snatch Drills

Strength:
Power snatch 5×3
Front squat 3×3

Met Con:
10,8,6,4,2 hang cleans 70/50kg (squat)
20,18,16,14,12 hand release push ups

 

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Friday 18th October

By | 2013-10-17T22:27:26+00:00 October 17th, 2013|Uncategorized|

Some of Wednesdays team wod scores.

Warm Up:
Agility drills

Strength:
Handstand hold 3×10-15 sec
Handstand push up 3xmax
L-sit 90 sec in total

Met Con:
5 rds
5 KB C&J 2×32/20kg (swinging)
10 bar touching burpees (6″ jump)

Finisher:
Max toes to bar in 90 sec

 

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Thursday 17th October

By | 2013-10-16T20:13:40+00:00 October 16th, 2013|Uncategorized|

Handstand push ups.

Warm Up:
Toes to bar practice

Strength:
Deadlift 5RM
Kipping chest to bar pull up 3xmax

Met Con:
3 rds
20 wall balls 9/6kg
2 bear complex’s 80/55kg
20 pull ups

 

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Wednesday 16th October

By | 2013-10-15T22:38:05+00:00 October 15th, 2013|Uncategorized|

5×5 bench press.

Warm Up:
Clean & Jerk drills

Strength:
2 cleans + 2 jerks x5
Squat 5×5

Met Con:
Team wod

New class added to the timetable. Friday at 16:15 there will be a CrossFit Class. Open gym will run as usual afterwards.

 

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Tuesday 15th October

By | 2013-10-14T22:02:18+00:00 October 14th, 2013|Uncategorized|

The set up for last weeks farmers carries.

Warm up:
Toes to bar practice

Met Con:
‘The Lumberjack’
20 deadlifts (275lb)
400m run
20 kettlebell swings 32/24kg
400m run
20 overhead squats 52.5/37.5kg
400m run
20 burpees
400m run
20 chest to bar pull ups
400m run
20 box jumps 24/20″
400m run
20 KB Cleans (squat) 2x 20/12kg
400m run

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Tuesday 17th September

By | 2013-10-02T14:30:01+00:00 October 2nd, 2013|Uncategorized|

Russell during last nights clean & jerks.

Russell during last nights clean & jerks.

Strength:
Deadlift 8×3
Strict pull up 3xmax

Met Con:
8 min AMRAP
KB snatches 32/24kg
*on the min complete 5 burpees

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Monday 16th September

By | 2013-10-02T14:29:04+00:00 October 2nd, 2013|Uncategorized|

Mike pressing.

Mike pressing.

Strength:
Clean & Jerk 10×1

Met Con:
500m row
Then
3 rds
15 shoulder to overhead 60/40kg
15 toes to bar
Then
500m row

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Saturday 14th September

By | 2013-10-02T14:27:10+00:00 October 2nd, 2013|Uncategorized|

Great work by Jules last week finishing 3rd in her first Triathlon.

Great work by Jules last week finishing 3rd in her first Triathlon.

The school has an event on today and there will be marshals directing everyone for parking. If you can please park as instructed and you may be asked to walk an alternative way down to the box. Other than that training is on as normal.

Strength:
Press 5×5

Met Con:
100 pull ups
100 KB swings 24/16
100 med ball twists 9/6
100 squats

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