Month: February 2014

WOD – 28th February 2014

Warm up 5 minutes jump rope Barbell warm up   Skills Power snatch   WOD # 1   Grace  For time 30 Clean and Jerk – 135/95lbs   WOD # 2 Max height box jump   After bash Mobility

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WOD – 26th February 2014

Warm up CrossFit warm up Skills Deadlifts WOD  # 1 Deadlifts 4-3-2-1-1-2-3-4 WOD # 2 Death by Burpees Minute 1 do 1 burpee Minute 2 do 2 burpees Minute 3 do 3 brupees …keep going as long as you can…. !   After bash Full body stretch

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WOD – 25th February 2014

Warm up 50 J & J 15-12-9 reps of OHS – PVC Push ups – HR Box step ups – 20/16” Skills Overhead squats Double unders WOD – 10 rounds of 30 Double unders ( 75 single unders ) 15 Overhead squats – 45/35 lbs   After bash Kipping pull ups And Toes to bar […]

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WOD – 24th February 2014

Warm up Dynamic warm up Skills Power clean, wall ball shots WOD – 11.5 Complete as many rounds and reps as possible in 20 minutes of 5 Power cleans # 145lbs / 85lbs 10 Toes to bar 15 Wall ball shots # 20/14lbs After bash Flexibility WOD

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WOD – 22nd February 2014

Warm up Dynamic warm up Skills Thrusters WOD – for 7 minutes 3-6-9-12-15-18-21….. Thrusters – 95/65lbs Lateral burpees 5 minute rest AMRAP in 7 minutes 3 wall walk 6 Pull ups Chest to bar – “chest must touch the bar or no-rep”   After bash Full body stretch

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WOD – 21st February 2014

Warm up 5 Minutes jump rope Barbell warm up x 2 rounds   Skills Hang squat clean   WOD – Hang squat clean 5-4-3-2-1-1-1 (PR) Weighted pull ups 5-4-3-2-1-1-1 (PR) After bash 3 rounds of 25 hollow rocks 25 Back extn 25 Side bridge Then stretch

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WOD – 19th February 2014

Warm up 5 minutes jump rope 3 rounds of Cindy Skills KB swings Toes to bar WOD – for time 50 Double unders / 150 single unders ——— 15-12-9-3-9-12-15 reps of KB Swings – 32/16kg Toes to bar ——— 50 Double unders / 150 single unders   After bash 3 rounds of 1 minute plank […]

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