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Wednesday 14 January 2015

Main – CrossFit Metcon (3 Rounds for reps) 0-1 Min: Max Muscle Ups (Bar) 1-2 Min: Max Chest to Bar Pull Ups 2-3 Min: Max Pull Ups Rest for 1 Min and then do it all again x2 for a total of three rounds Scaling Muscle Ups – Pull Ups Chest to Bar Pull Ups […]

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Tuesday 13 January 2015

Main – CrossFit Over Head Special (3) 3 by Push Press 3 by Push Jerk 3 by Split Jerk without dropping the bar (Best from three attempts) Three Rounds – Max Effort Metcon (AMRAP – Rounds) 7min AMRAP 1 x Rope Climb (12ft) 10 Thrusters (30/20kg) 30 Double Unders Rx + (40/30kg) REST 2 Mins […]

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Monday

Main – CrossFit Deadlift (10 @ 50%, 7@ 70%, 5 @ 80%, 3 @ 90 %) Metcon (Time) 5 RFT 250m Row 10 KBS 16/24 10 Burpees Metcon (3 Rounds for time) 3 times max plank hold. 1 minute rest between Rds.

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Saturday 10 January 2015

Main – CrossFit Floor Press (Find your 1RM) Metcon (Time) Buy in 30 Lunges with Plate OH Then 4 Rounds for Time of 10 Hang Cleans 10 Pull ups 10 Dead Lifts Buy out 400 M Run with plate

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Friday 9 January 2015

Main – CrossFit Overhead Squat (2,2,2,2,2,2 at 60% 1RM) CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups

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Thursday 8 January 2015

Main – CrossFit Work on a weakness (20 mins Handstands, Handstand Walks, Muscle Ups) Metcon (3 Rounds for reps) Mini Ghost 3 Rounds of 1 Min Sit Ups 1 Min Calorie Row 1 Min Burpees 1 Min Dips 1 Min Rest Roundabout Run (Time) Roundabout Run Run to the roundabout and back for time

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Wednesday 7 January 2015

Main – CrossFit Back Squat (Work up to a heavy 3 x 3 ) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Back Squats 60/40 10 Box Jumps 30 Double Unders Metcon (Time) Finisher: (If time) 50 Push Ups for Time (Hand Release)

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Tuesday 6 January 2015

Main – CrossFit Snatch (Technique work for 20 mins) Metcon (AMRAP – Rounds) 22 Min AMRAP Buy in with your choice of a 500m Row or Run Then 1 Snatch 5 Toes to Bar 5 Burpees 2 Snatches 5 Toes to Bar 5 Burpees 3 Snatches 5 Toes to Bar 5 Burpees etc, see how […]

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Monday 5th January 2015

Main – CrossFit Shoulder Press (15mins for 5*3 Strict Press at 70% 1RM) Metcon (Time) 1-10 Shoulder to Overhead Rx 30/40kg Rx+ 40/50kg 10-1 Pistol Squats Use the bands to scale as required Metcon (AMRAP – Rounds) Death by 10m Sprint 1min: 1 x 10m sprint 2min: 2x 10m sprints 3min: 3x 10m sprints etc… […]

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Saturday 3rd January 2015

Main – CrossFit Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-unders Box Jumps (Max Box Jumps in 2mins)

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