Archives

Monday Front squat 60%x 3 5 second negative 70%x4 70%x4 80%x3 85%x2 Partner WOD 14 Minute AMRAP 10 Pull ups 10 Toes to bar 30 Wall balls Tuesday Snatch Every 2mins 60%x2 70%x2 80%x2 85%x2 85%x2 3 Snatch push press + 1 OH squat 45% 55% 65% WOD 3 rounds for time of: 25 Dumbbell […]

Monday Movements screening, We will be doing a full movement screen on all our athletes.  This will really allow us to analyse how you move and areas we need to strengthen and mobilise for you.  5 RFT: Handstand Push Ups, Pull Up (Chest To Bar)s and Dumbbell Walking Lunges 5 rounds for time of: 6 […]

Monday Front squat  60%x3 – 5 Second Neg Rep 1&2 only  65%x3 – 5 Second Neg Rep 1&2 only 70%x3 70%x3 80%x2 80%x2  2017 CrossFit Games Regional Event 2 21-15-9 reps, for time of: Dumbbell Snatch, 80/55 lbs Ring Dip Time cap: 6 minutes Finish with: 2 sets for quality  Max pull ups 30 second […]

Monday Front squat 60%x3 – 5 Second Neg Rep 1&2 only 60%x3 – 5 Second Neg Rep 1&2 only 65%x3 70%x3 75%x3 75%x3 Pairs WOD – 10 mins EMOTM 1 Partner completes : 3 Pull ups, 6 Press ups, 12 lunges 2nd Partner max double unders for time. RX+ Chest to bars, Ring dips & […]

  Monday  Snatch 1 rm – Competition style 15 Minute Warm up – building weights. Followed by 4 lifts – Aiming to hit your new 1RM Coach knees to elbows WOD  11 Minute amrap 6 Knees to elbows 8 Press ups 10 Box jumps Tuesday 20 Mins to build to new 1RM Front squat WOD […]

Monday Snatch 60%/1, 70%/1, 80%/1, (85%x1)x3 Snatch high pull (90×2)x3 WOD – Amanada  9-7-5 Reps For Time Muscle-Ups Snatches 60/40kg   Tuesday Front squat  60%x2 70%x2 80%x2 85%x2 90%x1 85%x2 PAIRS WOD (double kettlebell) 6 rounds for time 22 Step ups – 16/12kg 10 USA KB swings (both athletes working at same time) 10 STOH […]

Monday Snatch every 2 mins 60%/1, 70%/1, 80%/1, 85%x1, 90%x1, 95%x1, 85%/1, 90%x1 Snatch high pull (95%x2)x2 WOD Pairs 14 Minute amrap Pull ups 15 Box jumps overs 15 Overhead squats 15  RX 40/25kg RX+ Chest to bars & 60/40kg   Tuesday 1 x max effort strict pull ups Front squats every 2 mins: 60%/2, […]

Monday Snatch every 2 mins 60%/2 70%/2, 80%/2, 85%x2, 90%x1, 85%/1, 90%x1 Snatch high pull 90%x2 90%x2 CrossFit Games Open 16.3 Complete as many rounds as possible in 7 mins of: 10 Power Snatches, 75/55 lbs 3 Bar Muscle-ups Tuesday Front squats every 2 mins 60%/3, 70%/3, 80%/3, 85%x2, 90%x2, 85%/2 Pairs WOD 12 Minute […]

Monday Snatch Every 2mins 60%x2 70%x2 75%x2 80%x2 85%x2 90%x1 Snatch high pull   85%x4 85%x4 WOD 12 Minute amrap 6 OH Squats @ 60% Snatch 1 RM 4 Chest to bars 24 Double unders Tuesday Front squat  60%x2 70%x2 80%x2 85%x2 90%x2 90%x2 WOD 3 rounds for time 16 KB Snatch 16 KB Lunge […]

Monday Snatch Every 2mins 60%x3 70%x3 80%x3 85%x3 80%x3 Snatch High pull   85%x3 85%x3   WOD – Pairs WOD  30 Strict pull ups 40 HSPU 50 Barbell thrusters 40 press ups 30 Pull ups (Any style)   Tuesday Front squat  60%x4 70%x4 70%x4 80%x4 80%x4   Grace 30 Clean & Jerk for time Wednesday […]