Month: January 2015

WOD – 31st January 2015

Warm up Dynamic warm up Skills Deadlift Sit ups weighted WOD 21-18-15-12-9-6-3 reps of Back extn Sit ups – weighted (25/15lbs) Deadlift – 135/95lbs WOD – After bash  Stretch

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WOD – 30th January 2015

Warm up CrossFit warm up   Skills Power clean   WOD – Bench mark workout – “THE CHIEF” Max rounds in 3 minutes of:135 pound Power cleans, 3 reps6 Push-ups9 Squats Rest 1 minute. Repeat for a total of 5 cycles. After bash 5 minutes Plank hold

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WOD – 28th January 2015

Warm up Dynamic warm up Skills Shoulder press / back squats WOD – AMRAP in 20 minutes 5 shoulder press – 75/45lbs 10 Push ups – HR 15 Back squats   After bash Core attack

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WOD – 27th January 2015

Warm up 21-15-9 reps of Squats Push ups Sit ups Skills Power snatch WOD – 1 Power snatch 3-3-3-3-3 WOD -2 (Bench mark WOD – RANDY) For time 75 power snatches with 75lbs After bash Mobility

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26th January 2015

Box closed. Dear athletes please note the gym will be closed on 26th January (Monday) on the occasion of 66th Republic Day.   Jai Hind.  

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WOD – 24th January 2015

Warm up Dynamic warm up Skills All WOD – AMRAP 15 minutes In front of a clock set for 15 minutes:1 minute of Squats2 minutes of Double-unders3 minutes of Push-ups4 minutes of Back extensions5 minutes of Pull-ups Post number for each exercise and total reps for 15 minutes for best score. After bash Stretch

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WOD – 23rd January 2015

Warm up Jump rope -5 mins 2 rounds of barbell warm up Skills Front squats Heavy thrusters (from the rack) WOD – 1 ( PR DAY) Front squats 3-3-2-2-1-1-1 WOD – 2 Heavy thrusters 3-3-2-2-1-1-1 After bash Kipping pull ups Stretch

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WOD – 21st January 2015

Warm up 3 rounds of 25 Jump jacks 25 high knees 25 butt kicks Skills All WOD – Team WOD (Team of two) 75 burpee pull ups 75 Jump squats 50 burpee over the bar 50 push ups to back extn 25 burpees 25 Box jumps – 30/24” After bash Mobiliy

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