• Friday 10 January 2020

    CROSSFIT

    WOD

    3 Rounds:

    AMRAP 4 (Rest 2 mins)

    10 Plate G2OH

    10 HSPU

    50 Double Unders

    BFIT

    WOD

    WOD

    3 Rounds:

    AMRAP 4 (Rest 2 mins)

    10 Plate G2OH

    10 Push Ups

    50 Double Unders



    0
  • Thursday 9 January 2020

    CROSSFIT

    Strength

    EMOM 8

    4 Strict C2B

    OR

    6 Pull Ups/8 Ring Rows

    WOD

    5 Rounds:

    10 DB Thrusters

    10 Pull Ups

    200m Run

    BFIT

    Strength

    EMOM 8

    6-10 Ring Rows

    WOD

    5 Rounds:

    10 DB Thrusters

    10 Pull Ups/Ring Rows

    200m Run

    0
  • Wednesday 8 January 2020

    CROSSFIT

    WOD

    2 Rounds

    AMRAP 4 (2 mins rest)

    STATION 1:

    10 Cal Row

    5 Devils Press

    STATION 2:

    10 Snatches (35/20)

    5 Strict Dips

    STATION 3:

    10 KB Squat Clean and Press

    5 Burpees

    BFIT

    WOD

    2 Rounds

    AMRAP 4 (2 mins rest)

    STATION 1:

    10 Cal Row

    5 Devils Press

    STATION 2:

    10 DB Snatches

    5 Dips

    STATION 3:

    10 KB Squat Clean and Press

    5 Burpees



    0
  • Tuesday 7 January 2020

    CROSSFIT

    Strength

    4 Rounds:

    100m FR Carry

    10 Overhead Squat @ 40-50%

    WOD

    10-9-8-7-6-5-4-3-2-1

    Back Squats (90/60)

    Burpees over the Bar

    BFIT

    Strength

    4 Rounds:

    100m FR Carry

    10 KB FR Squats

    WOD

    10-9-8-7-6-5-4-3-2-1

    DB Squats

    Burpees over the Bar

    0
  • Monday 6 January 2020

    CROSSFIT

    Strength

    EMOM 8

    3 Hang Power Cleans @ 80%

    WOD

    AMRAP 20

    6 T2B

    8 Hang Cleans (40/25)

    12 Box Jump Overs

    BFIT

    Strength

    EMOM 8

    3 Burpees

    6 DB Cleans

    WOD

    AMRAP 20

    6 K2E

    8 DB Hang Cleans

    12 Box Jump Overs

    0