Wods

Jul 28th, 2014

Category: Blog
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Friday Night Lights First WOD Released

Time to show off your awesomeness!! WOD 1 For time: Block run (run completed together) 30 clean and jerks 30kg/40kg (one athlete works at a time,  each athlete has own bar) block run (run completed together) EMOM both athletes must complete  3 burpees once both athletes are within the sliding door Time is recorded once […]

Jul 26th, 2014

Category: WODs
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Saturday

Skills: Snatch Work up to a heavy Snatch from the low hang (just above knee)*advanced athletes can squat snatch OHS Work up to a Heavy double from a rack Squats 5×7 Front Squats,

Jul 25th, 2014

Category: WODs
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Bell

HERO WOD Bell 3 rounds for time of: 84kg/50kg deadlifts, 21 reps 15 pull-ups 84/50. front squats, 9 reps Finisher: glut mashing with lacrosse ball

Jul 24th, 2014

Category: WODs
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Thursday

Shoulder mobility Skills: 10 rep max shoulder to OH Power: 9-7-and 5 HSPU 24/ 30″ box jump S n C: Push ups (double reps) 18/14/10 box jump 24/20″ 9/7/5

Jul 23rd, 2014

Category: WODs
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Tiger Blood

“Tiger Blood” Power 3 RFT: 10 Clean and Jerks, 60/40 400m Run ** S n C: 1. 30kg/40kg 2. eccentric pull ups Skill: C2B pull up 7 sets of 7, :60 rest between sets

Jul 22nd, 2014

Category: WODs
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6 RFT

Power: 6 RFT 15 wall ball 9/6 10 ft target 30 DUs S n C: 6RFT 15 wall ball 9ft target 30 tuck jumps Skills: back squat max 3

Jul 21st, 2014

Category: WODs
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Helen

Power 3 rounds for time: Run 400 meters 24/16 kettlebell swings, 21 reps 12 pull-ups S n C: Russian swing KB banded pull up Skill: Bottom to Bottom Tabata Squats 8 x 20sec work, 10 sec rest Score = lowest rep count 10 sec rest is botom of squat

Jul 19th, 2014

Category: WODs
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Team Nukes

“Team Nukes” Teams of 2 complete: 8 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time) at the 8 minute mark start: 10 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate […]

Jul 18th, 2014

Category: WODs
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EMOM 15

EMOMx15 Min 1: 6 OHS with 3 second pause at the bottom, you choose the weight Min 2: :45 Elbow Plank hold Min 3: 7 C2B Pull ups Pull up strength accessory Eccentric 5 X 4 reps 3-5 sec decent. Barbell assist 3 X 6 with 90-120 rest, 1 set to failure

Jul 17th, 2014

Category: WODs
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Thursday

Skill 3RM unbroken hang squat clean ** Power 21-15-9 toes to bar burpee to plate S n C 21-15-9 knee raise burpee to plate

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