• Thursday 5 March 2020

    CROSSFIT

    Test

    1KM Run For Time

    WOD

    5 Rounds:

    200m Run

    3 Rounds of “Cindy”

    BFIT

    Test

    1KM Run For Time

    WOD

    5 Rounds:

    200m Run

    3 Rounds of “Cindy”



    0
  • Wednesday 4 March 2020

    CROSSFIT

    Strength

    Find 1RM Thruster

    WOD

    2 Rounds:

    STATION 1:

    12 DB Thrusters (22.5/15)

    12 DB Box Step Overs

    STATION 2:

    15 DB Cleans

    400m Run

    BFIT

    Strength

    EMOM 10:

    5 Burpees

    5 Thrusters

    WOD

    2 Rounds:

    STATION 1:

    12 DB Thrusters (22.5/15)

    12 DB Box Step Overs

    STATION 2:

    15 DB Cleans

    400m Run



    0
  • Tuesday 3 March 2020

    CROSSFIT

    Strength & Technique

    Max Rep Pull Ups

    WOD

    E3MOM 15:

    15 Hang Snatches (35/25)

    15 KBS

    Max Reps T2B

    BFIT

    Strength & Technique

    Max Rep Pull Ups/Ring Rows

    WOD

    E3MOM 15:

    15 DB Snatches

    15 KBS

    Max Reps Knee Raises



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  • Monday 2 March 2020

    CROSSFIT

    Midline

    3 Rounds:

    10 Leg Raises

    30 Leg Raise Twists

    WOD

    For Time:

    45 Wall Balls

    45 Deadlifts (60/40)

    45 Bar Facing Burpees

    30 Wall Balls

    30 Deadlifts (80/55)

    30 Bar Facing Burpees

    15 Wall Balls

    15 Deadlifts (100/70)

    15 Bar Facing Burpees

    BFIT

    Midline

    3 Rounds:

    10 Leg Raises

    30 Leg Raise Twists

    WOD

    For Time:

    45 Wall Balls

    45 DB Deadlifts

    45 Bar Facing Burpees

    30 Wall Balls

    30 DB Deadlifts

    30 Bar Facing Burpees

    15 Wall Balls

    15 DB Deadlifts

    15 Bar Facing Burpees



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  • Friday 28 February 2020

    CROSSFIT

    Strength

    EMOM 12:

    1. 3-6 Pull Ups
    2. 5-10 Dips
    3. 50 Double Unders

    WOD

    3 RFT:

    30 Double Unders

    15 Dips

    30 Double Unders

    15 Cal Row

    30 Double Unders

    15 Pull Ups

    BFIT

    Strength

    EMOM 12:

    1. 3-6 Pull Ups
    2. 5-10 Dips
    3. 50 Double Unders

    WOD

    3 RFT:

    30 Double Unders

    15 Dips

    30 Double Unders

    15 Cal Row

    30 Double Unders

    15 Pull Ups



    0