WOD Tuesday 15/10/2019

A) Heaving snatch balance
5-5-5

B) Snatch balance
3-3-3

C) Behind the neck jerk
1-1-1

All to be taken from the racks.

Post loads for each exercise to comments.

WOD Monday 14/10/2019

“Annie on the run”

For time:
50 Sit-ups
50 Double unders
Run 400m
40 Sit-ups
40 Double unders
Run 400m
30 Sit-ups
30 Double unders
Run 400m
20 Sit-ups
20 Double unders
Run 400m
10 Sit-ups
10 Double unders
Run 400m

Post time to comments.

WOD Saturday 12/10/2019

Individually or in pairs complete the following,

Ascending ladder in 20mins:
100m Sandbag run, 25kg (15kg)
2 Toes to bar

Increment toes to bar by 2 reps each round.

Alternate rounds with partner.

Post load and rounds completed to comments.

WOD Friday 11/10/2019

Fe’s Zoodles (Zucchini noodles)!!
A REMINDER THAT FRIDAY AFTERNOON SESSIONS (4-6.30PM) FOR THE NEXT 5 WEEKS WILL BE RESERVED FOR THE CROSSFIT GAMES OPEN WORKOUTS. ANYONE NOT REGISTERED AND WANTING TO COMPLETE EITHER THE OPEN WORKOUT OR THE CF 4551 WOD ARE WELCOME TO, ALTHOUGH WE DO ASK THAT YOU GIVE RIGHT OF WAY TO THE REGISTERED ATHLETES AND WORK IN WITH US WHENEVER THERE IS SPARE SPACE/ TIME. I WOULD RECOMMEND TO ATTEND THE MORNING SESSIONS IF YOU’RE ABLE, TO AVOID DISAPPOINTMENT. MUCH APPRECIATED, MICK.“1776”4 Rounds for time:
17 Overhead walking plate lunges, 20kg (10kg)
7 Ring dips
6 Thrusters, 60kg (42.5kg)Post loads and time to comments.

WOD Thursday 10/10/2019

A) Sumo deadlift
5-5-5-5-5

B) Max effort (x5):
L-sit hold

Superset reps.

Post load and efforts to comments.

WOD Wednesday 09/10/2019

“Two minute defence”

5 Rounds for time:
1 Power clean
3 Hang clean
2 Jerks
50m Sprint

2min rest then,

5 Rounds for time:
1 Power clean
3 Hang clean
2 Jerks
50m Sprint

Men: 60kg
Women: 42.5kg

Rx’d+ = 70kg (47.5kg)

Post load and time for each to comments.

WOD Tuesday 08/10/2019

For time:
30 Calorie row
30 Burpee box-jumps, 24″ (20″)
30 Overhead squats, 60kg (42.5kg)Rx’d+ = 70kg (47.5kg)Post load and time to comments.