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Tuesday 22/8/17

“CrossFit” A. Alternate A1 / A2 for 4 rounds A1. Sumo deadlift – 5 @ 75-80%, rest 2 minutes before A2 A2. Single arm DB row – 10/side @ AHAFA, rest 2-3 minutes before B1. Progress weight from last week. B. 30 on 30 off for 21 minutes rotating through Airbike Rowing Burpee box jump […]

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Monday 21/8/17

“CrossFit” A. Class version 13-11-9-7-5 reps for time of: Chest to bar pullup Ring dips Snatch (squat or power) @ 40/30 Options Choose the options that will challenge you and allows you to finish within the time cap. Chest to bar pullup – Pullup > Banded > Ring row Ring dips – Banded > pushups […]

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Saturday 19/8/17

“CrossFit” A. The workout is designed so that it is possible you won’t make it to last AMRAP at all. This is ok. In a 20 minute window (for max rounds and reps in the last part) 3 Rounds of 30/24 Calorie row 60 Double-unders 30 Wall balls @ 9/6kg THEN 6 Rounds of 8 […]

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Friday 18/8/17

“CrossFit” A. 8-minute AMRAP 10 Clusters @ 42.5/30kg 35 Double-unders 10 Toes to bars 6 minute rest then B. 8-minute AMRAP 16 DB snatches, alternating @ 22.5/15kg 8 Burpee box jump overs, 24/20″ 4 Ring dips (Comp – Ring muscle ups) 6 minute rest then C. 8-minute AMRAP 21 Wall balls @ 9/6kg 14 Pull […]

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Thursday 17/8/17

“CrossFit” A. Rope climb workshop RX – Ensure base strength of 2+ strict pullups to start working on biting and climbing rope. Scaled – Alternate between A1 & A2 of your choice for 3-5 sets A1 Rope chinups 2-4 each arm Chinups 2-4 each arm Negatives 4+ reps with slow descent Inverted rows 4-6 reps […]

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Wednesday 16/8/17

“CrossFit” A. Legless Rope Climb OR Rope Chin Ups 7 sets x reps 7 sets of 1 Legless Rope Climb, up to 15′ or high as possible OR 5 Strict Rope Chin Ups OR 5 Chinups B. For time; 1-10 Ladder Thruster 30/20 Ring dip

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Tuesday 15/8/17

“CrossFit” A. Alternate A1 / A2 for 4 rounds A1. Back rack walking lunge – 16 steps (8/side) @ AHAFA, rest 1 minute before A2 A2. Single arm DB row – 10 reps/side @ AHAFA, rest 2-3 minutes before A1 B. 2 Rounds 5 minute AMRAP max Airbike 2 minute rest 5 minute AMRAP max […]

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Monday 14/8/17

“CrossFit” A. Choose a movement to practice for 15-20 minutes, either kipping pullups, toes to bar or pistol squats… B. Class version For time: 60 Pullups 50 V-ups (or TTB) 40 Air squats (or Pistol squats) 30 Cal row 20 DB push presses @ 15/10 *Time cap. 24 minutes  

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Saturday 12/8/17

“CrossFit” A. The workout is designed so that it is possible you won’t make it to last AMRAP at all. This is ok. In a 20 minute window (for max rounds and reps in the last part) 3 Rounds of 30/24 Calorie row 60 Double-unders 30 Wall balls @ 9/6kg THEN 6 Rounds of 8 […]

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Friday 11/8/17

“CrossFit” A. Class version “21 – 15 – 9 Complex” For time: 8 deadlifts @ 50/35 7 cleans @ 50/35 6 jerks @ 50/35 21 Pullups 6 deadlifts @ 50/35 5 cleans @ 50/35 4 jerks @ 50/35 15 Pullups 4 deadlifts @ 50/35 3 cleans @ 50/35 2 jerks @ 50/35 9 Pullups Time […]

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