WOD Thursday 22/02/2018

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HAPPY BIRTHDAY GILLI AND ADS!!

This WOD is a classic Crossfit.com couplet from way back. If you are still chasing your first rx’d then maybe this one is for you :)

4 Rounds for time of:
Run 400m
50 Air squats

Post time to comments.

WOD Wednesday 21/02/2018

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“The other total”

Clean, 1 rep
Bench, 1 rep
Overhead squat, 1 rep

-Overhead squat is taken from the deck.

(Ryno 3.88%, Britt 3.09%)

You have a maximum of three attempts at each lift. First attempt should be a guaranteed lift to get on the board. Second lift should be challenging lift but with high percentage chance of making it. Third attempt is go for gold. Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers. You will have about 5-6 warmup sets before first attempt at a Clean, 2-3 warmup sets for Bench press, and 3-4 warmup sets for Overhead squats. Managing your time is very important in this workout. You have 20 mins for Cleans, 10 mins for Bench press, and 15 minutes for your Overhead squat.

Warmup schedule for Clean:
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%

Warmup schedule for Bench press:
5 x 50%
3 x 75%
1 x 90%

Warmup schedule for Overhead squat
5 x 60%
3 x 75%
2 x 85%
1 x 90%

Plan out your numbers using the above schedule before you hit the session.

Post loads and % to comments.

WOD TUESDAY 20/02/2018

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Every minute on the minute for 15 minutes:
Minute 1: Ring dips
Minute 2: Double unders
Minute 3: Prisoner lunges

Post total reps for each exercise to comments.

WOD MONDAY 19/02/2018

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Crossfit games open WOD 17.1

For time:
10 Dumbbell snatch 22.5kg (15kg)
15 Burpee box jump overs 24″ (20″)
20 Dumbbell snatch
15 Burpee box jump overs
30 Dumbbell snatch
15 Burpee box jump overs
40 Dumbbell snatch
15 Burpee box jump overs
50 Dumbbell snatch
15 Burpee box jump overs

Post load and time to comments.

WOD SATURDAY 17/02/2018

HAPPY BIRTHDAY MICKEY.L!!

“Eva”

Individually or in pairs complete the following,

5 Rounds for time of:
Run 800m
30 Kettlebell swings 32kg (24kg)
30 Pull ups

-In pairs, both athletes complete the run together. Partition reps between team, reps do NOT have to be evenly distributed.
-As per normal rounds, distance and load and be scaled to suit an individual or teams ability.

Post load and time to comments.

WOD Friday 16/02/2018

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HAPPY BIRTHDAY SCOTT “TREVAA” ENGLISH!!

A) Hang power snatch
5-5-5-5

-From the top of the knee.

B) L-sit or plank hold (x4)

-Rings or p-bars.

C) 20 Calorie Assault bike effort (x4)

Superset reps.

Post load and time for each exercise to comments.

WOD Thursday 15/02/2018

3 Rounds for time of:
Row 400m
21 GHD Sit-ups
15 Dumbbell thrusters, 22.5kg (15kg)

Rx’d+ = 25kg (17.5kg) dumbbells

Post load and time to comments.