31st July 2012
Tuesday Warm up 3 rounds of 40 jump jacks 40 foot taps 10 Sampson stretch WOD Sandwich WorkOut on a Rainy Day 400 jump rope 4 rounds of 40 air squats 30 push ups 400 jump rope After Bash Core Exercise plus work on weakness
Read More30th July 2012
Warm Up CrossFit warmup WOD AMRAP in 15 minutes 10 Hang snatch – # 75/55 lbs 20 Lateral burpees (10 each side) After bash 5 rope climbs – 15’
Read More28th July 2012
Warm Up 3 Rounds of 10 Burpees 10 Sit Ups 10 Iron cross 10 Scorpions WoD 3 Rounds for time of 10 Dead lifts (body weight) 20 Pull Ups 30 Double unders Afterbash PVC mobility
Read More27th July 2012
Warm Up 3 Rounds for time of 100 Jump Ropes 30 Jumping Jacks 10 Sampson Stretch WoD Front Squat 3-3-3-3 Push Press 3-3-3-3 Afterbash Complete Body Stretch
Read More25th July 2012
Warm Up 3 Rounds of 5 Burpees 10 Suitcase Deadlifts 10 Iron Cross 10 Scorpions WoD 5 Rounds for time of : 20 Push Ups 20 Wall Ball Shots 20 Sit Ups (with Med Ball) Afterbash Stretch
Read More24th July 2012
Warm Up 3 Rounds of 30 Jumping Jacks 15 Wall Ball Shots 10 Striders WoD G.I.Jane (100 Burpee-Pull Ups for Time) or 100 Burpee-Box Jumps for Time AfterBash Recover and Stretch
Read More23rd July 2012
Warm up CrossFit warm up Skills Team of two WOD For 20 minutes non-stop work 2 minutes Row – for distance 2 minutes KB Swings – for reps Partners will switch every two minutes Team Score – put total distance and reps you have done in 20 minutes After […]
Read More21st July 2012
Warm Up 60 Jump Ropes, 6 Burpees 50 Jump Ropes, 5 Burpees 40 Jump Ropes, 4 Burpees 30 Jump Ropes, 3 Burpees 20 Jump Ropes, 2 Burpees 10 Jump Ropes, 1 Burpees WoD ANGIE : For Time 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats After Bash Stretch
Read More20th July 2012
Warm Up Crossfit Warm Up WoD Back Squat 3-3-3-3 Shoulder Press 3-3-3-3 After Bash Complete Body Stretch
Read More18th July 2012
Warm Up 3 Rounds of 5 Burpees 10 Push Ups 15 Squats 20 Sit Ups WoD 7 mins AMRAP of Walking Lunges 3 mins rest 5 Mins AMRAP of Double Unders 2 mins rest 3 Mins AMRAP of Hand Release Push Ups After Bash Partner Stretch
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