• Friday 24 November 2017

    CrossFit

    Strength & Technique

    Deadlift

    3 x 3 reps

     

    WOD 

    15-12-9-6-3

    • Deadlift (120/80)
    • High Box Jump

     

    BFit

    Strength & Technique

    4 Rounds:
    20 Scissor Ups
    100m Farmer Carry

     

    WOD 

    1000m Run

    1500m Row

    2000m Bike

    0
  • Thursday 23 November 2017

    CrossFit

    WOD

    “Coffland”

    Accumulate 6 min Deadhang

    *every time you drop of do:

    • 600m Run
    • 30 Push Ups

     

    BFit

    KB Deadlift

    4 x 25 Reps

     

    WOD

    AMRAP 20:

    • 20 DB Lunges
    • 20 Burpees
    • 20 Sit Ups
    0
  • Wednesday 22 November 2017

    CrossFit

    Strength & Technique

    Accumulate 6min Zercher Hold

    *every time you drop the bar do 25 hollow rocks

     

    WOD 

    10 AMRAP

    2-4-6-8-10-12…

    • Thrusters (43/29)
    • TTB

     

    BFit

    WOD

    For Time:

     

    1000m Row

    Then 3 Rounds:

    • 10 Ring Rows
    • 10 Pushups
    • 10 Squats

     

    500m Row

    Then 2 Rounds:

    • 15 Ring Rows
    • 15 Pushups
    • 15 Squats

     

    250m Row

    Then 1 Round:

    • 30 Ring Rows
    • 30 Pushups
    • 30 Squats
    0
  • Tuesday 21 November 2017

    CrossFit

    Strength & Technique

    Practice

    • HSPU
    • Dips
    • HS walks

     

    WOD 

    18 AMRAP

    • 30 Double Unders
    • 10 Burpees
    • 7 Cleans (80/52)

     

    BFit

    Strength & Technique

    EMOM 12

    Odd: 30s Hollow Hold

    Even: 30s Headstand

     

    WOD 

    7 Rounds:

    • 200m Run
    • 20 Box Jump Overs
    • 20 SDHP
    0
  • Monday 20 November 2017

    CrossFit

    Strength & Technique

    Overhead Squats

    5 x 2 reps Pause 3 sec at bottom

     

    WOD 

    For Time:

    • 30 Pull Ups
    • 20 Overhead Squats (60/40)
    • 1000m Run
    • 20 Overhead Squats
    • 30 Pull Ups

     

    BFit

    Strength & Technique

    3×10 Weighted Step Ups

    Then

    3×10 Goblet Squats

     

    WOD

    20-18-16-14-12-10

    • Wall Balls
    • Double KB Swings
    0