CROSSFIT 15 minute AMRAP 50 wall balls 300m run w ball 50 burpees 300m run w ball Rest 3 minutes 10 minute AMRAP 30 partner situps 30 partner push-ups Rest 2 minutes Max bridge hold PERFORMANCE CLASS PART A 12 minute EMOM Choose two weaknesses, work them on alternate minutes PART B WOD For time: […]
CROSSFIT STRENGTH Back squat 7-7-7-7-7 *between each set 5 explosive jumps WOD 0-10 minutes 20 double unders 10 front squats 60kg / 40kg 5 shoulder to over head 10 minutes-finish 5 deadlifts 10 lateral burpees 15 toes to bar
CROSSFIT STRENGTH Back squat 7-7-7-7-7 *between each set 5 explosive jumps WOD 0-10 minutes 20 double unders 10 front squats 60kg / 40kg 5 shoulder to over head 10 minutes-finish 5 deadlifts 10 lateral burpees 15 toes to bar
CROSSFIT SKILL 10 minute EMOM 3 snatches 20 double unders WOD 10 snatches 20 wall balls 150m run OLY LIFT 7 x 3 overhead squat Snatch complex – 12 mins to find a decent load 2 power snatch 2 snatch balance WOD 8 minute ascending ladder (3, 6, 9, 12, 15…) power snatch burpees
CROSSFIT STRENGTH Push press WOD ‘Interval Monstas’ 5 X 3 minute rounds / 1 minute rest between each 10 push-ups 15 ball slams 15kg / 12kg 10 box jumps 24″ / 20″ CIRCUIT FINISHER 15 minute AMRAP 2 rig runs 5 burpee ball slams 10 air squats 15 ab-mat sit ups
CROSSFIT WOD 12 min AMRAP 7 power cleans 60kg / 40kg 14 front rack lunges 7 shoulder to overhead 5 mintues rest TESTING 1RM clean
HERO WOD ‘HANSEN’ 5 rounds for time 30 KB siwngs 30 burpees 30 ab-mat sit-ups *athletes choose to complete 3, 4 or 5 rounds prior to starting
HERO WOD ‘HANSEN’ 5 rounds for time 30 KB siwngs 30 burpees 30 ab-mat sit-ups *athletes choose to complete 3, 4 or 5 rounds prior to starting
CROSSFIT – BRING A BUDDY SATURDAY WITH A PARTNER: 10 minute AMRAP P1: 150m run with dead ball P2: Max KB swings (continue switching partners) 3 minutes rest 10 minute AMRAP P1: 20 KB lunges P2: Max plate press (continuing switching partners) 2 minute rest FINISHER 3 minutes max burpees CROSSFIT PERFORMANCE CLASS 12 minute […]
CROSSFIT TESTING 1RM back squat 7 @ 50% 5 @ 60% 3 @ 70% 2 @ 80% 1 rep 1 rep 1 rep WOD 7 rounds time 12 thrusters 45kg / 30kg 12 toes to bar (scale to med ball ab-mat situps)