• Friday 17 November 2017

    CrossFit

    WOD

    Teams of 2

    4 Rounds

    200m FR Carry vs Row

     

    BFit

    Strength & Technique

    5 Rounds:

    • 10 Ring Rows
    • 10 Push Ups

     

    WOD

    5 Rounds:

    1 min Bike

    1 min Burpees

    1 min KB SDHP

    1 min Rest

    0
  • Thursday 16 November 2017

    CrossFit

    Strength & Technique

    Front squat

    5 x 2reps

     

    WOD 

    15 AMRAP

    • 4 BMU
    • 8 HSPU
    • 12 Pistols

     

    BFit

    Strength & Technique

    4×10 DB Step Ups

    4×10 DB Lunges

     

    WOD 

    AMRAP 18:

    • 20 Box Jumps
    • 20 DB Sumo Deadlifts
    • 200m Run
    0
  • Wednesday 15 November 2017

    CrossFit

    Strength & Technique

    Rope Climbs

    • Practice
    • 6 Legless Rope Climbs

     

    WOD 

    21-15-9-3

    Power Snatch (50,35/ 60,40/ 70,45/ 80,50)

    Run 200m between sets

     

    BFit

    Strength & Technique

    5 x 200m Sprint

    2 min Rest

     

    WOD

    15-20-25-20-15

    • Wall Balls
    • Burpees
    0
  • Tuesday 14 November 2017

    CrossFit

    WOD

    3 x 4 AMRAP Rest 4min

    • 27 Wall Balls
    • 21 Pull Ups
    • 15 Burpees

     

    BFit

    Strength & Technique

    10 Rounds:

    • 10m Plate Drags
    • 10 Plate in and outs

     

    WOD 

    4 x AMRAP 5 Rest 2 mins

     

    Station 1:

    • 18 DB Snatches
    • 9 Cal Bike

     

    Station 2:

    • 20 KBS
    • 100m Row
    0
  • Monday 13 November 2017

    CrossFit

    Strength & Technique

    T&G Power Clean

    3-3-3-3-3-3

     

    WOD

    10 AMRAP

    • 5 Clean (70/45)
    • 30 Double Unders

     

    BFit

    Strength & Technique

    5 Rounds:

    • 10 Situps
    • 8 Tuck Ups
    • 6 V Ups
    • 4 Hollow Rocks

     

    WOD

    Teams of 2 For Time:

     

    2000m Row

    60 KBS

    40 Burpees

     

    1000m Row

    30 KBS

    20 Burpees

    0