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Jul 16th, 2014

Category: WODs
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3 RFT

Power 4 Rope Climbs 20 Front Rack stationary Lunge, 75/50kg * S n C 3RFT 10 ring rows 20 walking lunge 12kg KB/20kg KB Skill: Shoulder mobility

Jul 15th, 2014

Category: Blog
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Which Shoes for CrossFit?

By Ruth Anderson Horrell, thankyou also to Hailey Rhyne who contributed information for this piece. When I first started CrossFit people were wearing inov8s, Nike Frees, and Chucks. In fact, I was just looking at some 2010 CrossFit Games events and multiple people were wearing old fashioned running shoes. CrossFit’s exponential growth has meant there […]

Jul 15th, 2014

Category: WODs
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Black & Blue

Power 5 RFT: 10 Power Cleans, 60/40 10 Burpees ** S n C 30/40 Skill: deadlift 5×5 @ approx 90% of what you got to for 5 last week.

Jul 14th, 2014

Category: WODs
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EMOM 14

EMOM 14 Power 7 front squat (you choose weight) 7 Toes to bar S n C 5 front squat 5 knee raise ** Skill: front squat to 3 RM

Jul 11th, 2014

Category: WODs
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Friday Teams

Skills: C2B pull up 7 sets of 5, :50 rest between sets WOD: Teams of 3 complete: 50 Front Squats, 70/45 75 Box Jumps, 24/20 100 Pull ups 75 Box Jumps, 24/20 50 Front Squats, 70/45 One athlete works at a time.

Jul 10th, 2014

Category: WODs
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Thursday

Skills: power clean work to a max Power: Tabata 8 rounds each movement then move to next movement double under push up sit up air squat S n C: option band push ups rather than on knees

Jul 9th, 2014

Category: WODs
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Wednesday

Skills: Pull Work up to a 5-rep Heavy Dead Lift Power: 21-15-9 reps of: Thrusters, 50/30 6-5-4 Bar Muscle ups S n C: 21-15-9 thrusters 50/30 12-10-8 pull up

Jul 8th, 2014

Category: WODs
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For Time

For Time 20 Burpee Box Jumps, 24/20 400m Run 15 Power clean, 60/40 400m Run 15 Power clean, 60/40 400m Run 20 Burpee Box Jumps, 24/20 ** S n C: power snatch 25/40kg Skills: Press 6×4 Push Press

Jul 7th, 2014

Category: WODs
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Dianne

Power: Deadlift 100/70kg Handstand push-ups 21-15-9 reps S n C: Dianne deadlift 60/80 DB shoulder press 10kg+ Skills: 6 sets of 3 back squat aim for 80% plus

Jul 5th, 2014

Category: WODs
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Saturday

Power For time: 21-15-9 reps for time of: 100/80 deadlifts Pull-ups ** S n C For time 50/70 kg deadlift banded strict pull up Skill pushing sled 5x 20m each person

Jul 4th, 2014

Category: WODs
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Friday

Stone to shoulder practice EMOM x5 3 stone to shoulder (Alt with partner if neccesary) ** POWER 5-4-3-2-1 rope climbs 10-8-6-4-2 burpees S n C: alt one arm ring row 20-16-12-8-4 burpees 10-8-6-4-2

Jul 3rd, 2014

Category: WODs
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EMOM Thursday

EMOMx12 Odd: 7 Deads – you choose the weight Even: 50 Double unders ** Skill: front squats 5×5

Jul 2nd, 2014

Category: WODs
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Wednesday

skill: split jerk Power Clean + Push Press + Push Jerk + Split Jerk Work up to a heavy set. ** 2. Deadlift work up to a heavy set of 3 (dont have to max) **

Jul 1st, 2014

Category: WODs
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Emon

Power EMOM 10 mins score is how long complete rounds for 7 Thrusters, 35/25 6 Pull ups 5 Burpees S n C EMOM 7 thrusters 6 pull ups 5 NPU burpees Skill Strict Press EMOMx10: 2 Strict Press

Jun 30th, 2014

Category: WODs
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Charlie Brown

Skills Squat 5×7 Back Squats Power: “Charlie Brown” 3 RFT: 15 OHS, 60/40 30 Abmat Sit up 45 KBS, 24/16 S n C: 3RFT 15 OHS (barbell) 30 abmat sit up 45 Russian swings (24/16)

Jun 28th, 2014

Category: WODs
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Saturday AMRAP

AMRAP Teams of 3 complete: 10 Rope Climbs, 15′ 30 Thrusters, 60/40 50 Power Cleans, 60/40 *400m Run Two athletes begin on the rope and barbell, while the third team member sets of for a 400m run. Only one athlete works at a time on the rope or barbell. Once the runner returns from their […]

Jun 27th, 2014

Category: WODs
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Friday

30-20-10 Power Snatch, 40/30 shuttle run 6/4/2 (1 shuttle equals 1 run in each direction) Strict Press EMOMx10: 2 Strict Press S n C Front squat 4 sets of 10

Jun 26th, 2014

Category: WODs
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Harley

Clean and Jerk Work up to a 1RM “Harley” 6 RFT: 13 Thrusters, 40/30 14 Pull ups S n C: Max Clean & Push Press, WoD 30/20kg

Jun 25th, 2014

Category: WODs
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Wednesday

Cleans work up to a 3-rep Unbroken Hang Squat Cleans ** 4RFT 200m Run 2 minute rest between runs S n C Hang P.Clean to F.Squat, Run Same