• Friday 15 December 2017

    CrossFit

    Strength & Technique

    Rope Climbs

    Accumulate 10 reps

     

    WOD

    27-21-18-15-12-9

    • DB Snatches
    • Wall Balls

     

    BFit

    Strength & Technique

    1km Row

     

    WOD

    Team of 2:

    4000m Row

    0
  • Thursday 14 December 2017

    CrossFit

    Strength & Technique

    Front Squat

    4 x 3reps @ 90%

     

    WOD

    10 AMRAP

    • 20 Front Squat (60/40)
    • 40 Double Unders

     

    BFit

    Strength & Technique

    4 x 20 (10 each leg)

    Reverse Lunges

    Single Leg KB Deadlifts

     

    WOD

    7 AMRAP

    • 20m Walking Lunges
    • 200m Row

     

    Rest 2mins

     

    7 AMRAP

    • 20 Leg Lifts
    • 20 Shuttle Sprints
    0
  • Wednesday 13 December 2017

    CrossFit

    WOD

    For Time:

    50 Burpee Pull Ups

    50 Burpee Over the Bar

    50 Burpee Box Jumps

    *rest 5min between wods

     

    BFit

    WOD

    For Time:

    • 50 Burpee Pull Ups
    • 50 Burpee Over the Bar
    • 50 Burpee Box Jumps

    *rest 5min between wods

    0
  • Tuesday 12 December 2017

    CrossFit

    Strength & Technique

    Practice:

    Ring muscle ups

     

    WOD 

    For Time:

    12-9-6

    • Hang Cleans (80/55)
    • Bar Muscle Ups

     

    BFit

    Strength & Technique

    5 Rounds:

    • 10 Ring Rows
    • 10 Pushups
    • 10 Goblet Squats

     

    WOD

    For time:

    30-20-10

    • Double KB Cleans
    • Burpees
    0
  • Monday 11 December 2017

    CrossFit

    Strength & Technique

    Find 3 RM Thruster

     

    WOD

    4 RFT

    • 400m Run
    • 15 Thrusters (50/35)

     

    BFit

    WOD 

    5 Rounds:

    AMRAP 5:

    • 10 KB Swings
    • 15 Sit Ups
    • 20 DB Deadlifts

    Rest 5 minutes

    0