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Sunday 31st May

5/31/2015

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Warm-up: 6 RFR
'Tabata ANNIE'
DUs > Sit-ups

WOD 1: (in teams of four)
KAREN: 150 Wall-balls (rotating thrower)
20 x 50mtr Sprints (rotating runner)
16 x 50mtr Sled-push (rotating)
...for time
WOD 2: "Worm-work"
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Friday 29th May 2015

5/29/2015

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Warm-up: 3x: 100mtr Sprint > 10 PPSD
S&C: 1RM Bench-press
WOD: 2min working > 1min rest, of the following:
OHS > Back Squat > Air-Squat
Bar MU > C2B Pull-ups > Pull-ups
Bench > MB Push-ups > Push-ups

rx wgt: 40/60k
sc options: bar MU=pull-ups, c2b=ring-row, pull-ups= jumping

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Thursday 28th May 2015

5/28/2015

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Picture
Warm-up: 20 DUs > 20 KBS
20 DUs > 10 KB Clean L/R
20 DUs > 10 KB Snatch L/R

WOD: Dead-Lift Ladder 
(up to 180kg, 20sec per lift/10sec change) immediately followed by:

2RFT of: 50 TTB > 75mtr Waiters Walk (35/50kg) > 100 DUs

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Wednesday May 27th, 2015

5/27/2015

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wohoo! ..Valisha's first HS walk this morning :)
Picture

Warm-up: Jump d box Line > 1-arm HS hold: 10-20sec L&R
 Jump d box Line > 5x 1-arm Pull-ups L&R
Jump d box Line > 5x 1-arm Push-ups L&R

S&C: Snatch: 2-2-2-2-2-2
WOD: 5RFT of:
RX
5 ring Muscle-ups
10 Hurdle Burpees (50cm)
15mtr HS Walk
20 Box-jumps (60cm)

Scaled
5 ring Dips
10 Hurdle Burpees (30cm)
7mtr Wall Creeper
20 Box-jumps (50cm)
20min cut
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Tuesday 26th May 2015

5/26/2015

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Warm-up: Bear-walk > 10 WF Squats > Toy soldier > 10 WF Squats > Duck-walk > !0 WF Squats > Crab-walk > 10 WF Squats
S&C: Front Squat: 1x20 > Front-rack Lunge: 1x20
WOD: "MARY" 20min AMRAP: 5 HSPU > 10 Pistols > 15 Pull-ups
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Monday 25th May 2015

5/25/2015

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Picture
Warm-up: 3x: Run Backward > WC + roll out Run 4wrd > 16 DB Snatch
S&C: Clean & Jerk: 5-5-3-3-3-3
WOD: 21 G-OH > 400mtr > 15 G-OH > 800mtr > 9 G-OH > 1200mtr
rx: 45/65k
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Sunday 24th May 2015

5/24/2015

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Picture
Warm-up: 1min hang out in Squat > hammy + Squat stretch > 10 slow Squats > 20 jump-Squats > 1min couch stretch L/R > 30 MB Cleans > arch stretch + scale bal' L/R > 40 Mountain-climbers
WOD 1: Squat "Sally-up, Sally-down"
WOD 2 -in teams of 4: 9min AMRAP:
4 Atlas Stone Cleans > 15 Burpees
...rotating on stones

WOD 3 -in pairs: 5RFR of:
Push-Press (35/50k) > Goblet Lunge > Ring-Row 

...1min on each, alternating exercises

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Friday 21nd May 2014

5/21/2015

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Picture
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Thursday 21st May 2015

5/20/2015

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Picture

W-up: 1min each: Burpees > RR > Air Sq > Ring tucks > drop-Sq > Ring Dips
Test:
Max unbroken Pull-ups
Max unbroken HSPU
Max unbroken TTB

BB 'Clean tech'

S&C: Squat-Clean: 3x5

WOD: "ELIZABETH" (refer 20.2.15)
21-15-9 for time:
Clean > Ring Dips 
(rx:61/43k)




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Wednesday 20th May 2015

5/19/2015

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Picture
Tha morning  crew, & look who's back! :)
Here ya go Jason; 1yr CF B'day WOD for ya :D
Warm-up: 1k Run. Skill: max height Box-Jump
WOD: the "CrossFit Total"
1 RM for Back-Squat, Strict-Press, Dead-Lift. 3-5 attempts each. Take yr total!


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  • Home
    • Contact
    • OUR TEAM
    • About us
  • Schedule
  • Membership options
  • KIDS & TEENS
  • eight week SUMMER SHRED