Wods

17th December 2012

Monday Warm up 3 rounds of 10 sit ups 10 iron cross 10 back extensions 10 scorpions WOD 3 rounds for time 400m run 15 pull ups 30 push ups (hand release) 45 squats After bash Stretch

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12th December 2012

Wednesday CrossFit WarmUp Skill –> Power clean WOD #1 Elizabeth 21-15-9 reps of Power clean (60kg / 40kg) Ring dips (use bands to scale down) 5 minutes rest WOD #2 400 meter run 20 burpees, 50 Double Unders (125 singles) 15 burpees, 40 DU (100 singles) 10 burpees, 30 DU (75 SU) 5 burpees, 20 […]

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4th December 2012

Warm up Barbell warm up Skills Clean and jerk WOD – for 20 minutes Every even minute for 10 minutes 5 clean and jerk – 40/25 kg Every odd minute for 10 minutes 10 Burpees After bash 3 minutes Primal squat

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30 NOV 2012

Warm UP 3 Rounds of 10 x ( Situps, Iron Cross, Back Extensions, Scorpions ) Wod : AMRP in 18 Mins 15 Box Jumps ( 24″/16″) 12 Push Press (50 kg / 35 kg) 9 Toe to Bar Afterbash 3 mins PLANK HOLD

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28 Nov 2012

Warm UP Dynamic Warm Up WoD HELEN 3 Rounds for time of : 400 Mtr Run 21 Kettle Bell Swings (24/16) 12 Pull Ups AfterBash Stretch  

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21st November 2012

Wednesday Dynamic WarmUp Skill –> DeadLift WOD 21 – 15 – 9 reps for time DeadLift (85kg / 65kg) PullUps Burpees AfterBash –> Stretching

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20th November 2012

Tuesday Warm Up 3 Rounds of 15 Squats 10 PushUps 5 Burpees Skill – Shoulder Press WOD EMOTM for 16min 10 Shoulder Press (35kg / 25kg) – Odd min 10 Box Jumps (24″ / 20″) – Even min After Bash Shoulder Mobility

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17th November 2012

Saturday Dynamic WarmUp WOD 2 Rounds for Time 25 Front Squats (50kg / 30kg) 50 PushUps 25 Back Squats (50kg / 30kg) 30 Toes to Bar After Bash – Stretch

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16th November 2012

Friday – WorkOut After a Long Diwali Break CrossFit WarmUp WOD 3 rounds for time 7 DeadLifts (Body Weight) 14 Burpees 21 PullUps 50 Double Unders (100 Singles) After Bash Full Body Stretch Thanks for the T-Shirts Katy, hope to see you again.

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