• Tuesday 20 March 2018

    CrossFit

    Strength & Technique

    Practice Pull Ups

     

    WOD

    Every minute for as long as possible:

    • 5 Thrusters
    • 5 Pull Ups
    • 5 Burpees

     

    BFit

    Strength & Technique


    Tabata Hollow Rock
    Tabata Hollow Hold

    WOD


    AMRAP 25
    25 Sit Ups
    25 Squats
    250m Run

    0
  • Monday 19 March 2018

    CrossFit

    WOD

    “Open 18.4”

    For time:

    21-15-9

    Deadlift (102/70)

    HSPU

    Into

    21-15-9

    Deadlift (143/93)

    Hand stand walk

     

    BFit

    WOD

    Teams of 2:

    1000m Row
    60 KB DL
    800m Row
    40 KB DL
    600m Row
    20 KB DL
    600m Row
    40 KB DL
    800m Row
    60 KB DL
    1000m Row

    0
  • Friday 16 March 2018

    CrossFit

    WOD

    3 Rounds:

    • 400m Run
    • 20 Kettlebell Swings
    • 10 Burpees

     

    BFit

    WOD

    3 Rounds:

    • 400m Run
    • 20 Kettlebell Swings
    • 10 Burpees
    0
  • Thursday 15 March 2018

    CrossFit

    Strength & Technique

    “Annie”

    For time

    50-40-30-20-10

    • Sit ups
    • Double unders

     

    WOD

    5 Rounds relay with buddy

    • 20/15 cal Row/Bike
    • 20/15 Wall Balls

     

    BFit

    WOD


    Teams of 2
    3 Rounds:
    Row 1000m
    50 DB Snatches
    25 Burpee Box Jumps

    0
  • Wednesday 14 March 2018

    CrossFit

    Strength & Technique

    Work up to a heavy Power Snatch

     

    WOD

    10-9-8-7-6-5-4-3-2-1

    Pull ups

    1-2-3-4-5-6-7-8-9-10

    Power Snatch (40/27)

     

     

    0