Month: April 2014

WOD – 30th April 2014

Warm up CrossFit warm up Skills Wall walk and burpees WOD  – Team WOD Team of two 10 rounds of 20 Burpees 10 Box jumps – 24/20” 3 minutes rest 30 wall walks for time After bash Handstand balance for 10 minutes

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WOD – 29th April 2014

Warm up 100 – 80-60-40-20 reps of Jump rope 10-8-6-4-2 reps of Burpees Skills  KB Swings WOD – Morning WOD “Helen” – Bench mark girl Three rounds for time Run 400 meters 21 KB swings – 24/16kg 12 Pull ups Evening WOD “Helen with DU” – Bench mark girl Three rounds for time 75 Double […]

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WOD – 28th April 2014

Warm up 3 rounds of 5 Burpees 10 Push ups 15 Squats 20 Sit ups Skills Golbet squat with KB WOD – 6 Rounds for time 10 Kettlebell Goblet squats – 12/16 kg (http://www.youtube.com/watch?v=QrVgpDOLlgM) 15 Push ups – HR 10 Knees to elbow After bash Handstand balance for 10 minutes

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WOD – 26th April 2014

Warm up Dynamic   Skills ALL    WOD  PR Day – Gymnastics 1)     Unbroken Max Pull ups x 3 attempts 2)     Unbroken Max Push ups x 3 attempts 3)    Unbroken Max Double unders / Single unders x 3 attempts 4)    Unbroken Max Hollow rock x 3 attempts 5)     Unbroken Max Plank hold for time x 3 attempts*   After Bash […]

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WOD – 25th April 2014

Warm up 5 minute jump rope Barbell warm up   Skills Power Snatch Over Head Squats   WOD – 3-3-3-3-3 Power Snatch Over Head Squats 5-5-5-5-5   After bash Mobility Pistol Squats  

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WOD – 23rd April 2014

Warm up 5 minute jump rope 10 Burpees, 10 Pull ups, 10 Sit ups x 2 rounds   Skills SDHP HSPU   WOD – AMRAP in 20 Minutes 10 Sumo Deadlift High Pull  – 75/55 lbs 5 Strict HandStand Push ups 20 Sit ups – Ab mat   After Bash Pistol squats

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WOD – 22nd April 2014

Warm up Dynamic   Skills Wall ball shots   WOD For time – Wall Ball Shots 50-40-30-20-10 (20/ 14lbs) 25-20-15-10-5 Burpees   3 Minutes Rest   For time 50 Strict Push ups – HR   ·  Hands placed shoulder width apart ·  Fingers spread out with index fingers pointing forward and thumbs pointing inward ·  Shoulders posted on […]

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WOD – 21st April 2014

Warm up CrossFit warm up Skills Hang Clean to thruster WOD – For time Start and Finish with 100 Double udners (250 Singles) 5 Rounds 10 Hang Clean to Thrusters – 95/65 lbs 15 Pull-ups -Ups 20 Box jumps – 24/20”   After bash Pistol squats Stretch  

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