• Friday 24 January 2020

    CROSSFIT

    Partner Row

    4km to be complete in 1000m splits

    WOD

    For Time:

    60 T2B

    60 Thrusters (43/29)

    1000m Run

    BFIT

    Partner Row

    4km to be complete in 1000m splits

    WOD

    For Time:

    60 V-Ups

    60 DB Thrusters

    1000m Run



    0
  • Thursday 23 January 2020

    CROSSFIT

    Strength

    4 Rounds:

    10 Dips

    6 Pull Ups

    10 DB Push Ups

    6 DB Rows

    WOD

    21-15-9

    Pull Ups

    Burpees

    Then 100 Double Unders

    21-15-9

    Dips

    Power Cleans (50/30)

    BFIT

    Strength

    4 Rounds:

    10 Dips

    6 Pull Ups

    10 DB Push Ups

    6 DB Rows

    WOD

    21-15-9

    Ring Rows

    Burpees

    Then 100 Double Unders

    21-15-9

    Box Dips

    DB Power Cleans

    0
  • Wednesday 22 January 2020

    CROSSFIT

    Sprints

    4 Rounds:

    200m Sprint

    200m Light Jog

    WOD

    E4MOM 20:

    12 Deadlifts (80/50)

    12 Wall Balls

    12 Box Jumps

    BFIT

    Sprints

    4 Rounds:

    200m Sprint

    200m Light Jog

    WOD

    E4MOM 20:

    12 Double KB Deadlift

    12 Wall Balls

    12 Box Jumps

    0
  • Tuesday 21 January 2020

    CROSSFIT

    Strength

    EMOM 9

    2 Deadlifts

    2 Hang Shrugs

    1 Hang Power Clean

    1 Power Clean

    WOD

    AMRAP 24

    4 BMU

    8 Power Cleans (50/35)

    16 DB Snatch

    40 Double Unders

    BFIT

    Strength

    EMOM 9:

    5 DB Deadlifts

    5 DB Hang Cleans

    5 Burpees

    WOD

    AMRAP 24:

    8 Devils PRess

    12 DB Clean

    24 Lunges

    40 Double Unders

    0
  • Monday 20 January 2020

    CROSSFIT

    Strength

    5-5-3-3-1-1

    Escalating at 70-90%

    WOD

    5 Rounds:

    15 HSPU

    15 OHS

    15 Kettlebell Swings

    BFIT

    Strength

    4 Rounds:

    10 DB Step Ups

    10 Goblet Squats

    10 Leg Raises

    WOD

    5 Rounds:

    15 DB Push Press

    15 DB Squats

    15 KBS

    0