WOD Archive

Tuesday, 26 September 2017

Technique Tuesday Pull ups–Strict to work on strength, kipping to work on speed. “In a pull-up intensive CrossFit workout such as “Fran” or “Helen”, strict pull-ups would substantially increase the time to completion. We’d be doing the same amount of work in more time. The same amount of work in…

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Monday, 25 September 2017

  HAPPY BIRTHDAY COACH DAVINA and BEN Skill.Strength. Eat donuts…. You know, fuel for the workout. Duh. Met Con “The Coach DAVINA” 50 air squats 200m run 40 back squats 400m run 30 walking lunges, front rack 600m run 20 good morning 800m run 10 front squat 1000m run *you…

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Friday, 22 September 2017

TEAM SERIES 2017. For workout description and scaling options, click the link below: https://games.crossfit.com/workouts/teamseries/2017/1 These four workouts MUST be submitted by 5pm Monday, 25 September. ————–EVENT 1————-   ————-EVENT 2—————– ————-EVENT 3——————- ————–EVENT 4—————–

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Tuesday, 19 September

Met Con: 50-40-30-20-10 cals on rower OR 40-30-20-10-5 cals on Assult Bike before each calorie movement do: 10 push press, 135/95 10 front rack lunge *one barbell for the push press and front rack lunge

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Monday, 18 September 2017

**More Reebok’s and LuLu’s for everyone** Skills 1 mile run OR 1600 meter row FOR TIME *this counts towards the Century Society. Met Con 2-4-6-8-10-8-6-4-2 reps of: Handstand push ups Pistols, alt., 1-count Pull up

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Wednesday, 06 September 2017

  Skill. Weightlifting Wednesday CLEAN Spend 10-15 minutes working on the clean technique AFTER you do Coach B’s warm up   Met Con “Lynne” 5 rounds for MAX REPS: Body weight bench press Pull ups You may rest between movements, but NOT between reps. *This is a benchmark workout. Give…

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Tuesday, 05 September 2017

Skill. Technique Tuesday HANDSTAND WALK Spend 10-15 minutes working on improving your freestanding handstand or handstand walks Met Con As Many Rounds x 15 minutes 50 double unders 3 Hang Power clean, 135/95 3 Front Squat, 135/95

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Friday, 01 September 2017

Met Con “30 days has September….” 30 cal row 30 box jump overs, 24/20 30 Hang power snatch,75/55* 30 wall ball, 25/20 30 push ups 30 ball slam, 25/20 30 front squat, 115/75* 30 burpees 30-cal Assult bike *One bar, you must load the bar with proper weight.   Skill….

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Wednesday, 30 August 2017

  Strength. Weightlifting Wednesday SNATCH 10-15 minutes working on drills/technique   Met Con EMOM x 12 5 Box jumps, 24/20 5 Kettlebell swings, 53/35 Rest 10 minutes then…. 5×5 power snatch same weight (60-65%) rest between sets    

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