WODs

Dec 16th, 2013

Category: Blog
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Monday 16th December

POWER: Karen 150 Wall Ball 10ft target 9kg /6kg S+C: 9ft target STRENGTH: Shoulder Press 5×3 (superset with 10 push ups)

Dec 12th, 2013

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Thursday 12th December

POWER: Push Press 10 -1 (60/40kg) Burpee 1-10 2min Rest Burpee 10-1 Strict Press 1-10 (20/15kg) 2min Rest 2min Max Wall Ball S+C: Weights scaled to 30/40 go to barbell for strict press (Dumbells can be used for scale)

Dec 10th, 2013

Category: Blog
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Tuesday 10th December

SKILL: Kipping Pull Up WoD POWER: 5 Rounds 10 Deadlifts 70/100kg 15 Pull Ups S+C: 5 Rounds 10 Deadlifts 40/60kg 15 Ring Row FINISHER: 90 secs max Double Unders

Dec 9th, 2013

Category: Blog
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Monday 9th December

STRENGTH/SKILL POWER: Power Clean 4×3 @ 70 % of clean S+C: Practice hang clean using triple extension, then full Power Clean get 3×3 POWER: Push Jerk Max Double S+C: Push Jerk 5×2 (work movement) WoD POWER: 12 min EMOM 40/60 kg 1 Deadlift 2 Power Clean 1 Front Squat 1 Shoulder to Overhead S+C: 30/40kg barbell […]

Dec 6th, 2013

Category: Blog
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Friday 6th December

STRENGTH: Deadlift to 3 RM Gymnastics WOD POWER: 7 Rounds NFT 3 Skin the Cat 6 Pistols 9 Hollow Rock, 12 Double Unders S+C: 7 Rounds NFT 3 Skin the Cat (progression in low rings) 6 Box Squat 9 Hollow Rocks 12 Tuck Jumps

Dec 4th, 2013

Category: Blog
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Wednesday 4th December

  STRENGTH: Floor Press 5 x 5 POWER: 10min EMOM 12 Burpees (odd minutes) 20 Double Unders (even minutes) S+C: 10min EMOM 12 No Push Up Burpee (odd minutes) 40 Single Unders (even minutes)

Dec 3rd, 2013

Category: Blog
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Tuesday 3rd December

POWER: “Schlitz”” 4 Rounds for time: 400m Run 4 Muscle Ups 40 Double Unders S+C: 4 Rounds for time: 400m Run 8 Pull Ups 8 Ring Dips 40 Double Unders  

Dec 2nd, 2013

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Monday 2nd December

STRENGTH: Front Squat 7×3 POWER: Tabata – 20s work/10s rest 8 rounds each movement: Box Jump 50/60cm Push Press 30/40kg Air Squat Toes To Bar S+C: Tabata – 20s work/10s rest 8 rounds each movement: Box Jump 40/50cm Dumbell Push Press Air Squat Overhead Plate Sit Up 10/20kg A great opportunity for some to start […]

Nov 30th, 2013

Category: Blog
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Saturday 30th November

POWER: 10 min EMOM 2 Power Snatch 3 Overhead Squat 3 Burpees S + C: 10 min EMOM 3 Overhead Squat 20 sec Hollow Hold POWER: 15min AMRAP 5 Goblet Squat 16/24kg 10 Kettlebell Swing 16/24kg 5 Pull Up 10 Burpee S+C: 15 min AMRAP 5 Air Squat 10 Russian Kettlebell Swing 16/24kg 5 Ring […]

Nov 29th, 2013

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Friday 29th November

MOBILITY: scap mash and trap mash with lacrosse ball,ext rotation banded stretch 15min mobility STRENGTH 5 sets of 3 OHS BOTH: “Michael” 3RFT 800m run 50 back extension 50 sit up Use ab mat

Nov 27th, 2013

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Wednesday 27th November

Remember to get your tickets for the CrossFit Tour (they will sell out)! Mobility; ankles and hips Warm up; plank holds, box squats, and strict pull ups Strength :Back squat 5×5 WOD POWER: 4RFT 10 power clean 40/60 10 TTB S+C: 4 RFT 10 hang clean (30/40) 10 DB bow tie abmat sit up  

Nov 26th, 2013

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Tuesday 26 November

STRENGTH: shoulder press 5×5 POWER: For time 10 wall ball (10ft 6/9) 10 OHS (30/40) 20 wall ball 20 front squat 30 wall ball 30 b squat 40 wall ball S+C Reduce weight 20/30, 9ft target FINISHER: 3sets max strict pull ups or ring rows

Nov 21st, 2013

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Thursday 21st November

SKILL/STRENGTH: Power Snatch Technical work 1-1-1-1-1-1 POWER: 10 min AMRAP ascending ladder 3 Deadlift 70/100kg 3 Box Jumps 20/24″ 6 Deadlift 6 Box Jumps 9 Deadlift 9Box Jumps etc.. S+C: Deadlift 50/70kg

Nov 20th, 2013

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Wednesday 20th November

  STRENGTH: Max single Front Squat Then 3 x3 @ 85% POWER: 4min AMRAP 5 Back Squat 50/70kg 5 Ring Dip REST 1 min 4 min AMRAP 5 front squat 40/60kg 5 Ring Push Ups REST 1 min 4 min AMRAP 5 Overhead Squat 30/40kg 5 Hand Release Push Up S+C: 4min AMRAP 5 Back […]

Nov 13th, 2013

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The Jandallion is here!

Hey team here’s some useful information you will need about how the Jandallion comp will run.   The competition will commence on Saturday 16th November and will run during the day. Members entering for the Jandallion will be able to book for the event on Zen Planner as normal. Members not taking part in the […]

Oct 25th, 2013

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Friday 25th October

  SKILL: EMOM 7 min 5 Double Unders 10 Hollow Rocks POWER: “Helen” 3 Rounds: Run 400m 21 Kettlebell Swing 24/16kg (KB standard is to cover ears) 12 Pull Ups S+C: Scale to Russian swing and banded pull ups

Oct 24th, 2013

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Thursday 24th October

  STRENGTH: Shoulder Press 3-3-3-1-1-1 Quickfit 10mins to get max 3 POWER: Buy in : Run block Then 3 Rounds: 30 Air Squat 20 Lunge 10 Push Up 5 Bar Muscle Up Buy Out: 400m Dumbbell carry S+C Buy in : Run block Then 3 Rounds: 30 Air Squat 20 Lunge 10 Push Pp 5 […]

Oct 23rd, 2013

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Wednesday 23rd October

The CFWS Halloween Party is coming up fast! So start getting those costumes sorted. If you have any questions please see a coach for more details. SKILL/STRENGTH: POWER: Full Snatch 1-1-1-1-1-1 S+C: Hang Power Snatch and 3 Overhead Squats 1-1-1-1-1-1 POWER: 8 min AMRAP: 2 HSPU 6 ToesTo Bar 10 Kettlebell Swing 20/32kg 14 Double Unders S+C: […]