Month: October 2016

1st November 2016

Warm up CrossFit warm up Skills Deadlifts WOD – 1 Deadlift – 5×5 WOD – 2 21-15-9 reps of Deadlifts – 225/155lbs Chest to bar pull ups Courtesy – Sourabh Dubal After bash Mobility and stretch  

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31st October 2016

Warm up Dynamic Skills WOD – 4 rounds of 30 sec 0n 30 sec off hammer strike kbs – 16/12kg box jumps – 24/20 rope battling pull ups sand bag lunges hand stand hold Courtesy –Sourabh Dubal After bash Srretch

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29th October 2016

Warm up Dynamic warm up Skills One arm KBS WOD – 5 rounds for time 10 + 10 KB Swings (one arm each) 5 Wall walk 30 seconds hang of pull ups bar After bash Mobility

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28th October 2016

Warm up 3 rounds of 10 Burpees 10 Ring rows 10 Butt bridge 10 Hindu push ups Skills Knees to elbow WOD – for time 50-40-30-20-10 reps of KBS – 16/12kg Push ups – HR Finish with 500 singles After bash Work on double unders Stretch

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26th October 2016

Warm up 3 rounds of 10 Burpees 10 Ring rows 10 Butt bridge 10 Hindu push ups Skills Knees to elbow WOD – for time 50-40-30-20-10 reps of KBS – 16/12kg Push ups – HR Finish with 500 singles After bash Work on double unders Stretch

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25th October 2016

Warm up Dynamic Skills Push press WOD- 1 Push press 5×5 WOD – for 18 minutes Odd minute – 10 Push press – 95/45lbs Even minute – 5 Burpees After bash Work on double unders Stretch

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24th October 2016

Warm up 250 Singles 21-15-9 reps of Squats Sit ups Back extn Then 250 Singles Skills Thruster WOD – Bench mark girl – Fran For time 21-15-9 reps of Thruster – 95/55lbs Pull ups Cap time 10 minutes After bash Stretch and roll

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22nd October 2016

Warm up Dynamic Skills Back squts Toes to bar WOD – EMOTM for 20 Minutes Odd minutes 7 Back squats – 95lbs Even minutes 9 Knees to elbow After bash Core attack Stretch

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