The Open is coming, soon in fact. You will see all sorts of posts and information getting shared around Facebook and Instagram, as well as being talked about within the Box. But the best place to start to get the full story is your primary Coach, catch up with them and see how you can be involved […]
This lot of awesome humans (and many of the athletes who competed and helped out too) made the 2019 Southern Crusade tick with their judging, shifting gear, running scores around and a myriad of other tasks. An amazing fitness community coming together was such an awesome sight to see. Today’s WOD
After a big weekend at the 2019 Southern Crusade, let’s make sure that everyone involved in the day takes some time to recover, physically AND mentally before returning to hitting this weeks workouts full noise. Today’s WOD
So, 83 days ago I started a journey with Ruth as a member of the CFWS Bod Squad. Ruth…(&Mike & Hike & Ruby) committed time and space every week for 8 weeks to improve our nutrition. From the sessions I learnt that I ate too many energy dense carbs I didn’t eat enough […]
Today’s WOD 5 X 5 minute AMRAP Row for max metres REST 5 minutes between AMRAPS Todays WOD is for max distance set the rower up for 5min intervals and record your distances per row. This is a great chance to practice tech, don’t let your head be flopping all over the place, push […]
Today’s WOD U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by […]
Today’s WOD Part 1 – Snatch complex work up to a heavy: high pull (from hang) – hang power snatch – hang squat snatch Part 2 – For time 30 DB snatch 25/17.5 20 burpees 200m run A technique session again for the snatch movement, we can work up to something heavy here. Each […]
Today’s WOD “Squat day” OHS to a heavy single THEN 3 – 3 – 3 Back Squat 70%, 80% and then 90% THEN AMRAP at 70% Old favourite but with a new twist…Squat day – are introducing our OH squat into the mix. We are working up to a heavy single (Not a max). Today’s number […]
Today’s WOD “FRAN” 21-15-9 Thrusters 43/30kg Pull Ups Big benchmark day. It would be good to check in on your previous times/scales so that you have a goal to hit – this could be a better time at RX or a step closer in weight/less assistance in the pull-ups. As we know Fran is […]
Today’s WOD “Cindy” 20min AMRAP 5 pull ups 10 push ups 15 air squats
Today’s WOD With a partner alternate rounds : 14 rounds for time of: 200m row 8 Wall Balls 9/6kg 10ft 4 muscle ups SnC 200m row 8 wall balls 6/3kg 9ft Burpee Jumping Pull Up This is not an all-out sprint on the rower but a good 80-90% effort. We should feel out of […]
Today’s WOD Deadlift 3-3-3-3-3 6min AMRAP 20 deadlift 50/35 10 hang power cleans 5 push jerk 2 parts to the session The first part is a check in on your midline stability and posterior chain strength. We are not maxing the deadlift but looking for a good tonnage across the 5 sets – the […]
Today’s WOD For time: 10-8-6-4-2 Thruster 70/50kg 50-40-30-20-10 Double under This is a strength WOD of medium length (likely longer than 5mins if you’ve made it heavy enough) these should be really tough sets. The weight will be guided by what you can safely thruster but also return to the front rack. Particularly the […]
Today’s WOD 14min AMRAP 5 burpees 10 push press 43/30kg 200m run Finisher – strict knees to elbows 4 x 5 reps This is to be light so it’s really pushing aerobic capacity. We want to choose a weight that we can do the 10 reps UB. We are going for fast reps […]
Today’s WOD Front squat 5 @ 75% 3 @ 85% 1 @ 95% then go up in 5% increases to find a new max. then Back squat 5 @ 75% 3 @ 85% 1 @ 95% then go up in 5% increases to find a new max. Accessory 3 x 20 Dumbbell Walking Lunge This […]
Today’s WOD In teams of 3 3 Rounds of 30 Deadlift 60/40kg – rig dead hang 30 pull ups – HS hold 30 OHS 60/40kg – Squat hold One person will be resting one will be static holding one working. Reps will not count unless the static hold is also being done. If you end […]
Today’s WOD 5 4 3 2 1 Rope climbs 400m run
Today’s WOD AMRAP 12 12 Wall balls 9/6kg 10ft 12 Ring Dips 50 Double under Ring dips scale: ring push ups, or push ups These 3 movements will tax the shoulders, choose a progression for dips that you can do 12 out of the gate
Today’s WOD Tama For time: 800-meter single-arm barbell farmers carry, 45/35 lb. 31 toes-to-bars 31 push-ups 31 front squats, 95/65 lb. 400-meter single-arm barbell farmers carry, 95/65 lb. 31 toes-to-bars 31 push-ups 31 hang power cleans, 135/95 lb. 200-meter single-arm barbell farmers carry, 135/95 lb. Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was […]
Today’s WOD Part A Work to a max of H/Hang – mid thigh – at knee Snatch complex Part B 3 x 3 min AMRAPS 10 Hang power snatch 50/35 Max Cal Row 3 min rest The weight for the WOD should be between 65 and 75 % of what you get to for […]