• Friday 1 December 2017

    CrossFit

    Strength & Technique

    Work up to a heavy single.

    Then

    8 EMOM

    1 Deadlift

     

    WOD

    13 AMRAP

    • 15 Deadlifts (100/70)
    • 400m Run

     

    BFit

    Strength & Technique

    E3MOM 15

    200m Sprint

     

    WOD

    5 Rounds:

    • 200m Run
    • 20 Burpees
    0
  • Thursday 30 November 2017

    CrossFit

    WOD

    Every 90 sec for as long as possible

    • 5 Thrusters
    • 5 Pull Ups

    *every round add 1 extra rep

     

    BFit

    Strength & Technique

    5 Rounds

    10m FR KB Lunge

    into

    10 FR KB Squats

     

    WOD

    27-21-15-9

    • Jumping Lunges
    • Sit Ups
    • Air Squats
    • Burpees
    0
  • Wednesday 29 November 2017

    CrossFit

    Strength & Technique

    10 EMOM

    • 3 Hang Power Clean
    • 3 Thrusters

     

    WOD

    4 RFT

    • 10 Push Press
    • 10 Burpee Box Jumps

     

    BFit

    Strength & Technique

    200m Farmer Carry (Heavy)

    Rest 1 Minute

    200m Farmer Carry (Medium)

    Rest 1 Minutes

    200m Farmer Carry (Light)

     

    WOD

    AMRAP 15

    • 10 KB Push Press
    • 10 Ring Rows
    • 10 Burpees
    0
  • Tuesday 28 November 2017

    CrossFit

    Strength & Technique

    Back Squat

    5 x 3 reps

     

    WOD

    15 AMRAP

    • 50 Double Unders
    • 50 Air Squats
    • 7 Muscle Ups

     

    BFit

    Strength & Technique

    3 Rounds:

    Min 1:

    20s Hollow Rocks

    20s Rest

    20s Hollow Rocks

     

    Min 2:

    40s Plank

    20s Rest

     

    Min 3:

    20s Hollow Hold

    20s Rest

    20s Hollow Hold

     

    Min 4:

    Rest

     

    WOD

    10 Rounds:

    • 15 Wall Balls
    • 7 Burpees
    0
  • Monday 27 November 2017

    CrossFit

    Strength & Technique

    Plate Drag

    4 x 10 m

     

    WOD

    21-18-15-9-6-3

    • Power Snatch (35/25)
    • Run 200m

     

    BFit

    WOD

    AMRAP 10

    • 26 DB Snatches
    • 13 Burpee Box Jump Overs

     

    Rest 2 Minutes

     

    AMRAP 10

    • 28 DB Lunges
    • 14 Cal Row

     

    Rest 2 Minutes

     

    AMRAP 10

    • 30 KB Swings
    • 15 Sit ups
    0