Month: May 2014

WOD – 31st May 2014

Warm up Dynamic warm up Skills Hand stand push ups Lateral hops   WOD 1 – AMRAP in 10 minutes 5 Handstand push ups 10 Lunges (5 each leg) 20 lateral hops WOD 2 – 50 Static push ups (not for time) *Scaling option available with Coach     After bash 3 rounds of 40 […]

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WOD – 30th May 2014

Warm up 3 rounds of 25 J&J 10 Samson stretch 10 Sit ups 10 Butt bridge 3 rounds of Barbell warm up Deadlift, hang clean, push press, good morning, back squat Skills – Front squats Over Head squats WOD 1 – Strength day Front squats (from the rack) 5×5 Overhead squats (from the rack) 5×3 *Scaling […]

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WOD – 28th May 2014

Warm up  3 rounds 50 Single 10 Wall squats therapy 10 Hindu push ups Skills Deadlifts   WOD – 1 Deadlifts 5 reps x 4 sets   WOD – 2 For time 21-15-9 reps of Kettlbell swings Burpees Knees to elbows *(https://www.youtube.com/watch?v=HX42k6YHBqg) *Scaling option available with Coach   After bash Basic full body stretch Primal […]

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WOD – 27th May 2014

Warm up DynamicSkills Dumbbell squat clean thrust Ring Dips   WOD – 10-9-8-7-6-5-4-3-2-1 reps Dumbbell squat clean thruster – moderate weight Ring dips   *(https://www.youtube.com/watch?v=XZAg35GHCH4 https://www.youtube.com/watch?v=ZfwoIZb4mIM )*Scaling option available with Coach   After bash Shoulder mobility (https://www.youtube.com/watch?v=eveYJP1indI)

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WOD – 26th May 2014

Warm up PVC Dill – 5 minutes CrossFit warm up Skills Set your stations WOD 1 – Strength Push press 5×5 WOD -2   Metcon AMRAP in 10 minutes 7 Static pull ups 14 Push ups HR 21 Double unders After bash Mobility with band Legs and pelvic (https://www.youtube.com/watch?v=EFZigzEhYcU)

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WOD – 24th May 2014

Warm up 3 rounds of 25 Jump jacks 10 Iron cross 10 Butt bridge WOD – for time Annie (bench mark girl) 50-40-30-20-10 reps of Double unders Sit ups   After bash Static stretch

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WOD – 23rd May 2014

Warm up 5 minutes jump rope 5 rounds of Bear complex (only bar) Skills Power snatch   WOD # 1 Power snatch 3-3-3-3-3   WOD # 2 AMRAP in 7 minutes Dumbbell box step ups – 24/2” (Dumbbell moderate weight) After bash Foam roller and stretch Work on Double unders

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