Month: October 2014

WOD – 31st October 2014

Warm up 3 rounds of 25 high knees 25 butt kick 10 iron cross 10 scorpions 10 butt bridge Skills Squat clean Back squats WOD – for load Power clean 3-3-3-3-3-3 Back squats 3-3-3-3-3-3 After bash Stretch and mobility with bend and barbell (deep tissues)

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WOD – 29th October 2014

CrossFit Warm up Skills All WOD For time:30 box jumps, 30-inch box30 chest-to-bar pull-ups30 kettlebell swings, 2 pood30 lunges with 95-lb. barbell 30 knees-to-elbows30 push presses, 95 lb.30 good morning 45/35lbs30 wall ball shots, 20-lb. ball to 11-foot target30 burpees30 double –unders   After bash Max length box jump in 5 attempts Stretch

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WOD – 28th October 2014

Warm up 5 minutes jump rope 3 rounds of 10 Striders 10 Sit ups 10 Back extn 10 Scorpions Skills Power snatch  Wall ball shots     WOD – 1 Power Snatch 3-3-3-3-3   WOD – for time 150 Wall ball shots 150 Double unders (450 Single unders ) After bash Kipping pull ups Stretch

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WOD – 27th October 2014

Warm up 2 rounds of 5 Burpees 10 Push ups 15 Squats 20 Butt bridge Then 2 rounds of B/B warm up ( 2×5 – Deadlfit, push press,  back squats, good morning )   Skills Push Jerk / Thruster   WOD – 1 Push jerk 3-3-3-3-3-3   WOD – 2 21-15-9 reps of Push jerk […]

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WOD – 25th October 2014

Warm up 3 rounds of 10 Push ups 10 OHS – PVC 10 Iron cross 10 Scorpion Skills Push press   WOD – 1 Push press 3-3-3-3-3 WOD – 2 3 rounds of 10 Push press – 95/55lbs 15 Knees to elbow 20 Sit ups   After bash Stretch

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23rd October 2014

    We wish you all the Himalayan a very happy and prosperous Dewali Have fun and play safe – Team CFH   Gym will be closed on Friday (24th October) see you all on Saturday.  

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WOD – 22nd October 2014

Warm up Dynamic warm up Skills All WOD – for time – bench mark girl “Angie” 100 pull ups 100 push ups 100 Sit ups 100 Squats   After bash Full body stretch

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