WODs

Feb 3rd, 2017

Category: Blog
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Friday 3rd February 2017

Partner WOD 7RFT 9 clean and jerk  60/40 15 toes to bar  (S’n’C high knee raise) 21 calorie row   Partners can tag in and out as they wish so use this as a great opportunity to practice your recycling or linking of movements – YAY!!!!

Feb 2nd, 2017

Category: Junior High
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CrossFit Junior High – Thursday 2nd February, 2017

    Warm up:   3 rounds of  10 Wall Squats 10 Kip Swings 10 Mountain climbers 10 walking lunges   Focus:  Wall Ball Front Squat Press Catch and set before dropping into next squat   Prep:   Turkish Get Up practice   WOD: Partner Workout 6 Rounds for time (3 each – alternating while partner […]

Feb 2nd, 2017

Category: Blog
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Thursday 2nd February 2017

POWER 15 – 12 – 9 thrusters  55/38 muscle ups   S’N’C 15 – 12 – 9 thrusters  43/30 burpee jumping pull up / burpee pull up / burpee chest to bar

Feb 1st, 2017

Category: Blog
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Wednesday 1st February 2017

As Many Minutes As Possible (AMMAP) Burpee + Back Squat  80/60 Rest 3 mins AMMAP Burpee + Shoulder Press  50/35 Rest 3 mins AMMAP Burpee + deadlift  110/75   Today’s one is a tricky one to write… bare with me team.  The clock will start, at the 1min mark you will do 1 burpee and 1 […]

Jan 31st, 2017

Category: Blog
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Tuesday 31st January 2017

“GYMNASTICAPALOOZA” Make 3 attempts at each of the following; max set L-pull ups                        recorded in reps max distance handstand walk    recorded in millimetres max set pull ups                            recorded in reps max time handstand hold           recorded in nanoseconds   Today we’re working through 3 attempts at each of these awesome movements (can you tell im excited?!)!  If […]

Jan 30th, 2017

Category: Blog
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Monday 30th January 2017

4RFT 20 power snatches  43/30 50 double unders   Today’s WOD is about moving consistently and as quickly as possible!  If you need to scale either of these movements then pick a load or a rep scheme that allows you to get the most out of this.  Have a chat with your coach before class […]

Jan 27th, 2017

Category: Blog
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Friday 27th January 2017

LINDA – with a partner For time; 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 deadlift              1.5 x bodyweight bench press       1 x bodyweight squat clean        0.75 x bodyweight   Find a partner of a similar bodyweight to work with, you don’t have to […]

Jan 24th, 2017

Category: Blog
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Tuesday 24th January 2017

“OMAR” For time; 10 thrusters  43 15 bar facing burpees 20 thrusters 25 bar facing burpees 30 thrusters 35 bar facing burpees   US Army First Lieutenant Omar Vasquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armoured Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, […]

Jan 23rd, 2017

Category: Blog
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Monday 23rd January 2017

Power Cleans 3 – 3 – 3 – 3 – 3   It’s gotta be touch and go with these ones team.  The weight can vary slightly across your five sets so you can make sure you get a solid challenge out of this one.

Jan 21st, 2017

Category: Blog
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Saturday 21st January 2017

“Marston” 20min AMRAP 1 deadlift  183/129 10 toes to bar 15 barbell burpees   Marston is a HERO WOD and a heavy one at that.  The deadlift will be too heavy for most but try and work as close to 90% as possible.  You’re going to need to treat each deadlift with the respect it […]

Jan 20th, 2017

Category: Blog
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Friday 20th January 2017

“AMRAP Ladder” 5min AMRAP power clean  50/35 4min AMRAP air squat 3min AMRAP power snatch  50/35 2min AMRAP double unders Record a score for each AMRAP.  There is no rest between AMRAP’s. This is the kind of WOD we could expect in the open.  Look to find a strategy that will allow you the most […]

Jan 19th, 2017

Category: Junior High
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CrossFit Junior High – Thursday 19th January, 2017

    Warm up:   3 rounds of  10 Wall Squats 10 Kip Swings 10 Mountain climbers 10 walking lunges   Focus:  Hang Power Clean Good set up in the low hang Rapid extension of the hips Hold in receive position for 2 seconds   Prep:   Turkish Get Up practice   WOD: 7 minute AMRAP […]

Jan 18th, 2017

Category: Blog
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Wednesday 13th January 2017

HELEN 3 rounds for time; 400m run 21 kettlebell swings  24/16 12 pull ups   A great benchmark WOD to get stuck in to at the beginning of the year.  Helen is a middle length WOD that allows for a huge aerobic stimulus.  This should be a sub 15min workout.  Top athletes should look to […]

Jan 16th, 2017

Category: Blog
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Monday 16th January 2017

15 – 12 – 9 – 6 power clean  70/48  (s’n’c 45/35) toes to bar push jerk box jump  24″/20″  (s’n’c 20″/17″)