• Monday 23 September 2019

    CROSSFIT

    Time Trial

    “Brooklyn Loop”

    Strength

    EMOM 10:

    1 Clean & Jerk @ 80-90%

    BFIT

    Time Trial

    “Brooklyn Loop”

    Row

    EMOM 10:

    8-12 Cal Row

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  • Wednesday 18 September 2019

    CROSSFIT

    Skill

    EMOM 10:

    8-10 Strict Dips

    6-8 Strict HSPU

    Core

    4 Rounds:

    10 Ring Tucks

    20 MB Crossovers

    WOD

    “Open 17.1”

    10 DB Snatches

    15 Burpee Box Jump Overs

    20 DB Snatches

    15 Burpee Box Jump Overs

    30 DB Snatches

    15 Burpee Box Jump Overs

    40 DB Snatches

    15 Burpee Box Jump Overs

    50 DB Snatches

    15 Burpee Box Jump Overs

    BFIT

    Skill

    EMOM 10:

    14 DB Cleans

    12 Burpees

    Core

    4 Rounds:

    10 Ring Tucks

    20 MB Crossovers

    WOD

    “Open 17.1”

    10 DB Snatches

    15 Burpee Box Jump Overs

    20 DB Snatches

    15 Burpee Box Jump Overs

    30 DB Snatches

    15 Burpee Box Jump Overs

    40 DB Snatches

    15 Burpee Box Jump Overs

    50 DB Snatches

    15 Burpee Box Jump Overs



    0
  • Tuesday 17 September 2019

    CROSSFIT

    Skill & Strength

    EMOM 3: 8-10 Pull Ups

    EMOM3: 6-8 C2B

    EMOM 3: 4-6 BMU

    WOD

    1000m-500m-400m-200m

    Run

    50-40-30-20

    Kettlebell Swings

    25-20-15-10

    Pull Ups

    BFIT

    Rowing

    EMOM 9:

    10-14 Cal Row

    WOD

    1000m-500m-400m-200m

    Run

    50-40-30-20

    Kettlebell Swings

    25-20-15-10

    Ring Rows

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  • Monday 16 September 2019

    CROSSFIT

    Strength

    Back Squat

    5 x 5

    WOD

    20-18-16-14-12-10-8-6-4-2

    Wall Balls

    T2B

    BFIT

    Strength

    3 x 20

    DB Squats

    DB Lunges

    WOD

    20-18-16-14-12-10-8-6-4-2

    Wall Balls

    Knees to Elbows

    0
  • Friday 13 September 2019

    CrossFit

    Core & Running

    4 Rounds:

    200m KB Run

    20 KB Sit Ups Lifts

    WOD

    21-15-9

    Deadlifts (100/70)

    T2B

    Rest 3 Mins

    21-15-9

    Deadlifts (80/55)

    Wall Balls

    Rest 3 Mins

    21-15-9

    Deadlifts (60/40)

    Burpee Box Jump Overs

    BFit

    Core & Running

    4 Rounds:

    200m KB Run

    20 KB Sit Ups Lifts

    WOD

    21-15-9

    KB Deadlifts

    V-Ups

    Rest 3 Mins

    21-15-9

    KB Deadlifts

    Wall Balls

    Rest 3 Mins

    21-15-9

    KB Deadlifts

    Burpee Box Jump Overs



    0