Month: October 2013

WOD – 30th October 2013

Warm up 3 rounds 50 single unders 10 Iron cross 10 Scorpions 10 Sit ups   Skills Power snatch Burpees   WOD AMRAP in 20 minutes 5 Power snatch – 40/25 kg 10 Pull ups 15 Burpees After bash Primal squats x 3 minutes

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WOD – 29th October 2013

Warm up Dynamic warm up Skills Thrusters WOD For time: 21 Thrusters – 40/25 kg 50 Double unders / 150 Single unders 15 Thrusters – 40/25kg 50 Double unders / 150 Single unders 9 Thrusters – 40/25kg   After bash Stretch

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WOD – 28th October 2013

Warm up CrossFit warm up   Skills Push ups / Toes to bar   WOD – 5 rounds for time of 20 Box jumps – 24/20” 20 Push ups 20 Toes to bar   After bash Hand stand balance  

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WOD – 26th October 2013

Warm up             Dynamic Skills Weighted Sit ups WOD # 1 – Gymnastic 30 Over the box jump* 30 Pull ups WOD # 2 – Metcon Bench press 10-10-8-8-6-6-4-4 After bash V- Sit – 30 seconds hold x 4sets  and Mobility

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WOD -25th October 2013

Warm up 5 minutes jump rope 5 pull ups, 10 push ups, 15 squats x 3rounds Skills OHS WOD # 1 – Gymnastic 30 ring dips or 50 bench dips WOD # 2 – Metcon AMRAP in 15 minutes  7 Over Head Squats – 40/25 kg 14 Push ups – Hand release   After bash […]

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WOD – 23rd October 2013

Warm up Dynamic warm up Skills Wall ball shot WOD # 1 – O’lfiting   Power snatch 3-3-3-3 – 3   WOD # 2 – Metcon – bench mark girl “Karen” – for time 150 Wall ball shots – 20/14 lbs After bash Flexibility

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22nd October 2013

Warm up 3 rounds of 10 squats, 10 push ups, 10 Iron cross, 10 Scorpions, 10 back extn Skills- Wall walk Thruster   WOD # 1 – Endurance 4 rounds of 30 double under / 90 singles 5 Wall walks WOD # 2 – Metcon 3 rounds for time of 10 Thrusters – 95/65 lbs […]

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21st October 2013

Warm up CrossFit warm up Skills – DL DONNY 21-15-9-9-15-21 Deadlifts – 100/70 kg Burpees After bash Stretch  

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