Close

Friday 20th February 2015

Main – CrossFit Strength Back Squat 10@ 50% 8@ 60% 6@ 70% 4@ 80% 2@ 90% Metcon Metcon (Time) 21, 15, 9 Cal Row Power cleans 60/40 then Metcon (Time) 9, 15, 21 OHS 40/30 Box jumpsPartner up count each others reps and rest while partner 2 completes.

Read more Like this post0

Thursday 19 February 2015

Main – CrossFit Strength Sumo Deadlift High Pull (5 x 5) Metcon Metcon (Time) As a Team of three complete the following: Break up the reps as required and only one member of the team has to complete each of the runs 200 m Run 50 HSPU 200 m Run 100 Wall Balls 200 m […]

Read more Like this post0

Wednesday 18 February 2015

Main – CrossFit EMOM Metcon (No Measure) 16 Min EMOM Odd: 8 Front Rack Lunges 40/30kg Even: 10 Ring Dips Metcon Metcon (AMRAP – Reps) 10 Min AMRAP 1 Rope Climb 10 Thrusters 40/30kg 10 Push Ups

Read more Like this post0

Tuesday 17 February 2015

Main – CrossFit Weightlifting Shoulder Press (5 x 5) Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Finisher Burpees for Time (For Time) 50

Read more Like this post0

Monday 16 February 2015

Main – CrossFit Weightlifting Front Squat (6 x 3 ) All Six rounds should be at a challenging weight Metcon (Time) Buy In: 400m Run 21, 15, 9 TTB Air Squats KBS 24/16kg Buy Out: 400m Run Finisher Metcon (Time) Tabata Plank

Read more Like this post0

Saturday 14 February 2015

Main – CrossFit Metcon (Time) 500m Row 50 Sit Ups 400m Row 40 Sit Ups 300m Row 30 Sit Ups 200m Row 20 Sit Ups 100m Row 10 Sit Ups Metcon (Time) 100KBS Run to the gate and back every time you need to rest

Read more Like this post0

Friday 13 February 2015

Main – CrossFit Strength Find 1 rep max without dropping the bar. CFC Complex 1 Power clean 1 Squat clean 1 Hang clean Metcon Metcon (Time) 3 rounds for time of – 400m run – Hang clean 50/30 – Front squat 50/30 – KBS 24/165 reps of each 1st round 10 of each for 2nd […]

Read more Like this post0

Thursday 12 Febuary 2015

Main – CrossFit Gymnastics 20Mins to work on – Hand stand hold – Hand stand push Ups (deficit) – Hand stand walking Metcon Metcon (Time) For time 15 – 10 – 5 of -Ring dips (box dips) -Pull ups -Push press 40/30 (RX+) -Ring dips -CTB pull ups -Push press 60/40 Finisher Tug of war […]

Read more Like this post0

Wednesday 11 February 2015

Main – CrossFit Strength Deadlift (5 x 5 :Warm up to a weight and complete 5 x 5 ) Metcon Metcon (AMRAP – Rounds and Reps) 7Min AMRAP 7 Deadlifts (60/40kg) 7 Box Jumps EMOM Metcon (AMRAP – Rounds) Death by Burpees EMOM 0 Min: 2 Burpees 1 Min: 4 Burpees 2 Min: 6 Burpees […]

Read more Like this post0

Tuesday 10 February 2015

Main – CrossFit Gymnastics Weighted Strict Pull Ups (5 x 5 – See how heavy you can get ) Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Finisher Coaches Choice (if time)

Read more Like this post0
Go top