Thursday 160428

Posted: 27th April 2016 by admin in Workout of the Day

Strength
4 x Max Effort set of Strict HSPU

WOD

AMRAP in 8 min of:
5 Deadlifts
5 Hang Power Clean
5 Shoulder-to-overhead
5 Squats

All movements are done with a Kettlebell (53/35) in each hand.

Wednesday 160427

Posted: 26th April 2016 by admin in Workout of the Day

Strength
EMOM for 8 min:
Even: 12 Hand-release Push-ups
Odd: 12 Chest-to-bar Pull-ups

WOD

“CrossFit Total”
1-1-1 Back Squat
1-1-1 Shoulder Press
1-1-1 Deadlift

Tuesday 160426

Posted: 25th April 2016 by admin in Workout of the Day

WOD

3 RFT:
800m Run
200m Prowler Push (90/45)
100m Farmers Carry (70/55)
20 Burpees

Monday 160425

Posted: 25th April 2016 by admin in Workout of the Day

Strength
3 x 4 Snatch Drop

WOD
For time:
750m Row
12 Pistols (alternating)
21 Handstand Push-ups
500m Row
12 Pistols (alternating)
15 Handstand Push-ups
250m Row
12 Pistols (alternating)
9 Hasndstand Push-ups

20160423

Posted: 22nd April 2016 by admin in Workout of the Day

Skill
10 minutes of Double Under work

WOD
“Barbara”
*5 RFT:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

*Rest 3 min between rounds

20160422

Posted: 22nd April 2016 by admin in Workout of the Day

Gymnastics Conditioning
3 sets of Max Effort Chest-to-bar Pull-ups

WOD
“Annie”
50-40-30-20-10
Double Unders
Sit-ups

Thursday 160421

Posted: 20th April 2016 by admin in Workout of the Day

Strength
4 x 3 Squat Clean & Squat

WOD
“Diane”
21-15-9
Deadlifts (225/185)
Handstand Push-ups

Wednesday 160420

Posted: 19th April 2016 by admin in Workout of the Day

Gymnastics Conditioning
4 min Tabata ring L-sit

WOD

“Kelly”
5 RFT:
400m Run
30 Box Jumps (24″/20″)
30 Wallballs (20/14)

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Tuesday 160419

Posted: 18th April 2016 by admin in Workout of the Day

Conditioning
EMOM for 10 min:
100m Sprint

WOD
“Amanda”
9-7-5
Muscle-up
Squat Snatch (135/95)

Monday 160418

Posted: 17th April 2016 by admin in Workout of the Day

Strength
Find your 1RM Front Squat

WOD
“Elizabeth”
21-15-9:
Cleans (135/95)
Ring Dips

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