In teams of 4; Each member starts on a different station and rotate every minute between stations – the score is the total number of calories achieved by each team on the rower/airdyne – max calories on rower/airdyne – 15 wall balls 9/6 10ft – 20 kettlebell snatches 24/16 – 10 dumbbell power cleans 25/17.5
3 rounds for time; – 20 pistols (pistols to a box) – 15 push jerks 60/40 (40/30) – 200m run Pistols make this an interesting metcon today. Your coach will spend some time working on this skill with you before the workout so that no matter where you are at skill wise you go in […]
MARSTON 20min AMRAP – 1 deadlift 184/130 – 10 toes to bar – 15 bar facing burpees “Marston” is a hero workout. A falled Navy SEAL from Team 6, Blake Marston, passed away on 1/10/2015. The weight on the deadlift should be heavy but not your max effort – otherwise it’s going to be a […]
16.3 7min AMRAP – 10 power snatches 35/25 – 3 bar muscle ups If you had the pleasure of doing this one in the 2016 open then make sure you find out your score so you’ve got something to work towards or beat! It’s a grippy one and with the low rep scheme it’s an […]
5min AMRAP – 7 ring dips – 10 burpees A quick wee couplet which gives us a good chance to work on improving our technique and strength on those dips! This one is a sprint – 5mins of work so make sure you’re putting in all your effort for the whole AMRAP.
3 rounds for time; – 10 clean and jerks 80/60 – 30 double unders – 5 wall walks Today’s Clean & Jerks are heavy so expect to be working in singles, maybe even employing the split jerk to get that bar over your head, especially after those wall walks!! There’s lots of ways to scale […]
With a partner, 10 rounds for time; – 5 deadball to shoulder 45/30 – 10 wall balls 9/6 immediately in to 10 rounds for time; – 10 pistols – 5 bar muscle ups S’N’C With a partner, 10 rounds for time; – 5 medball cleans – 10 wall balls immediately in to 10 rounds for […]
CROSSFIT TOTAL 3 attempts to lift a max rep in the following lifts (in this order) – Back Squat – Strict Press – Deadlift There are several rules that need to be obeserved for all the lifts to count. There is no time limit for the CrossFit total and athletes can take as long as […]
It’s Random Act of Kindness Day @ CFWS! Not sure if having do complete a RAK as a buy out sticks to the act being “random” BUT something to think about for the rest of your day, week, month, year, long loonngg life!! Today’s a hero WOD dedicated to Johnny, an amazing athlete who showed […]
TRIPLE 3’s – MODIFIED For time; – 3000m row – 300 double unders – 3000m run This ones going to give all of us some time today to really reflect on breathing and remaining alive… actually that’s probably just me! A good opportunity to get those lungs burning and set some benchmarks on all three […]
For time; 12 – 9 – 6 – clean and jerk 70/50 – handstand push up It’s a short one but the intensity is high! The barbell is heavy so whatever weight you end up putting on there they are likely to be singles very quickly. The handstand push ups should be quick so if […]
STRENGTH DAY Back Squats 5 x 10 reps You get out what you put in and today should be a hard day in the office! Take a decent period of rest between sets then work hard for all 10 reps concentrating on your breathing and your midline stabilisation.
NANCY 5 rounds for time; – 400m run – 15 overhead squats 43/30 One of the girl benchmark WOD’s. Attack this one with some strategy. If you have a previous time then workout what your splits need to be to do better! If it’s the first time you’ve had a pleasure of meeting Nancy then […]
For time; 21 – 18 – 15 – 12 – 9 – 6 – 3 – sumo deadlift high pull 35/25 – push press This WOD is shoulder heavy! Both of these movements are some of the faster movements to cycle through with a barbell so get prepared to get puffed… and if you’re not […]
In teams of 4 complete the following; 2 members complete an amrap of rope climbs whilst the other 2 members complete 3 x 400m sled drags (40/20) then swap The score will be the total time to complete the 6 x sled drags minus 4 seconds for every rope climb completed
MURPH A hero WOD dedicated to Lt. Michael P Murphy, a Navy Seal killed in action in 2005. An endurance WOD that should be entered in to with a smart strategy and a level headed approach! DON’T sprint the first mile, DO break up your sets with a focus on keeping moving not on resting, […]