Category Archives: CrossFit

WOD Friday July 3rd

Warm up of your choice 1. Power clean: 8 x 2 @ 80% 2. Death by Burpee Minute 1 – 1 burpee Minute 2 – 2 burpees Minute 3 – 3 burpees Minute 4 – 4 burpees and so on… How good are you at burpees? 5 Burpees – Just getting started lots of progress toContinue reading “WOD Friday July 3rd”

WOD Wednesday July 1st

Warm up # 5 For time: 100 Double unders 5 Muscle ups 5 Handstand pushups 80 Double unders 4 Muscle ups 4 Handstand pushups 60 Double unders 3 Muscle ups 3 Handstand pushups 40 Double unders 2 Muscle ups 2 Handstand pushups 20 Double unders 1 Muscle ups 1 Handstand pushup

WOD Tuesday June 30th

Warm up # 3 1. Push press + Jerk: 5 x 4 @ 80% (end each set of push presses with 1 jerk) 2. Max reps in 2 minutes of these 5 movements. Rest 1 minute between each exercise. 1. Hang power clean @ 3/4 bodyweight 2. Ball slams @ 20 / 14 3. Hand plantedContinue reading “WOD Tuesday June 30th”

Summer 2015 Strength cycle

Week 1 Back squat: 5 x 5 @ 75% Push press + Jerk: 5 x 4 @ 80% (end each set of push presses with 1 jerk) Front squat: 5 x 2 @ 80% Power clean: 8 x 2 @ 80% Week 2 Back squat: 5 x 4 @ 80% Push press + Jerk: 5Continue reading “Summer 2015 Strength cycle”