• Tuesday 22 May 2018

    CrossFit

    WOD 

    21-15-9

    Thrusters (40/27)

    Burpees

     

    Rest 4min

     

    21-15-9

    P Snatch (40/27)

    TTB

     

    Rest 4min

     

    21-15-9

    OHS (40/27)

    Box Jumps

     

    BFit

    Strength & Technique

    40s On/20s Off
    3 Rounds:
    Plank
    Side Plank Raise
    Side Plank Raise

    WOD

    AMRAP 20
    200m Run
    10 Sit Ups
    10 Leg Raises
    20 KBS
    20 Squats

    0
  • Monday 21 May 2018

    CrossFit

    Strength & Technique

    Practice:

    Pull ups

    Or

    Muscle ups

     

    WOD

    21 AMRAP

    • 400m Run
    • 6 Muscle Ups
    • 12 HSPU
    • 28 Kettlebell Swings

     

    BFit

    Strength & Technique

    Rowling

     

    WOD


    Teams of 2:
    3 Rounds
    20 Slammy Jammies
    20 KBS
    20 Burpees
    1000m Row

    0
  • Friday 18 May 2018

    CrossFit

    Strength & Technique

    12 EMOM

    Min 1: 5-10 Strict Pull ups

    Min 2: 40 sec Hollow Hold

    Min 3: 15/12 cal Row/Bike

     

    WOD

    Regionals WOD 4

    2 Rounds

    10 Snatches (80/55)

    12 Burpees

    2 Rounds

    10 Snatches (50/35)

    12 Burpees

    0
  • Thursday 17 May 2018

    CrossFit

    Strength & Technique

    Push Press

    5 x 3reps

     

    WOD

    15 AMRAP

    • 10 Push Press (60/40)
    • 20 Double Unders
    • 30 Air Squats

     

    BFit

    Strength & Technique

    4 x 200m Sprint

    Rest 2 Mins

     

    WOD

    5 Rounds:

    • 20 DB Snatches
    • 20 Goblet Squats
    • 200m Run
    0
  • Wednesday 16 May 2018

    CrossFit

    Strength & Technique

    Practice Pistols

     

    WOD 

    20 AMRAP

    400m Run

    15 Burpees

    3 Rounds

    5 Bar Muscle ups

    10 Pistols

    0