Close
23632700_1903530293009783_4688928402749100523_o

Tuesday 21/11/17

“CrossFit” A. Bench Press 4 sets x 3 reps @ 90% 90% of your one rep max bench press. B. For time: 30 Calorie Assault Bike 30 Toes to Bar 30 Overhead Squats 40/30

Read more Like this post0
1

Monday 20/11/17

“CrossFit” A. Complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run immediately followed by… Three rounds of: 5 Chest-to-Bar Pull-Ups 10 Push-Ups 15 Air Squats immediately followed by… 500 Meter Row 15 Burpees Over the Erg

Read more Like this post0
12718143_1280365498659602_6058143608771650522_n

Saturday 18/11/17

“CrossFit” A. For time: 30/20 Calories of Assault Bike 8 Ground to Overhead 60/40 20/15 Calories of Assault Bike 6 Ground to Overhead 70/50 15/10 Calories of Assault Bike 4 Ground to Overhead 80/60 10/5 Calories of Assault Bike 2 Ground to Overhead 90/65 *Scale appropriately

Read more Like this post0
23550266_1897924563570356_3034686046104685727_o

Friday 17/11/17

“CrossFit” A. Every minute, on the minute, for 21 minutes: Minute 1 – 15 Burpees Minute 2 – 30 Double Unders + 10 Toes-to-Bar Minute 3 – 10 Dumbbell Thrusters 22.5/15

Read more Like this post0
22905040_1881888431840636_6135275514177458587_o

Thursday 16/11/17

“CrossFit” A. Toes to bar workshop RX – Ensure base strength of 1+ Strict toes to bar before practising linking toes to bar Scaled – Alternate between A1 & A2 of your choice for 3-5 sets A1 .Lat pull down 8-12 repetitions .Banded broomstick pulldowns with holds 5-7 repetitions .Banded strict chinups/pullups 8-12 repetitions A2 […]

Read more Like this post0
18402228_1698404496855698_868672551580799755_o

Wednesday 15/11/17

“CrossFit” A. For time: 25/15 Calorie Assault Bike 10 Ring dips (Comp – Muscle-Ups) 25/15 Calorie Assault Bike 8 Ring dips (Comp – Muscle-Ups) 25/15 Calorie Assault Bike 6 Ring dips (Comp – Muscle-Ups) 25/15 Calorie Assault Bike 4 Ring dips (Comp – Muscle-Ups) 25/15 Calorie Assault Bike 2 Ring dips (Comp – Muscle-Ups) Time […]

Read more Like this post0
23270185_1889991597696986_1167036455836925613_o

Tuesday 14/11/17

“CrossFit” A. For time: 50 Calorie Row 50 Burpee to bar 50 Wall Ball Shots (30/20 lbs to 10′) 50 Chest-to-Bar Pull-Ups 50 Wall Ball Shots 50 Burpee to bar 50 Calorie Row

Read more Like this post0
13558944_10154435148491996_2309298963633536862_o

Monday 13/11/17

“CrossFit” (Elite = 84/56kg, RX = 61/43kg, Scaled = 43/30kg) A. The Three Wise Men Tribute “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch 10 Burpees Over the Barbell Rest 2 minutes, and then… “Ben” Complete as many rounds and reps as possible in 4 minutes […]

Read more Like this post0
21273739_1827310190631794_6305494745707169924_o

Saturday 11/11/17

“CrossFit” A. Every 6 minutes, for 36 minutes (6 sets): Run 400 Meters 80 Double-Unders 40 Kettlebell Swings (32/24 kg)  

Read more Like this post0
23270174_1889992731030206_9108862466281928254_o

Friday 10/11/17

“CrossFit” A. Every 4 minutes, for 24 minutes (6 sets) for times: 15/12 Calorie Assault Bike 9 Burpees 15/12 Calorie Assault Bike

Read more Like this post0
Go top