Blog Archives

Thursday 28th February 2019

28/2/2019

A) Bench Press
Find your 1- Rep Max

B) 3 R.F.T
400m Run
20 Ring Push ups
(16-minute Cap)

Wednesday 27th February 2019

27/2/2019

A) Snatches
EMOM X 10
2 Snatches
*Emphasis is on quality form - no misses

B) Tabata 20:10 x 8 Rounds
1. Barbell Rows @ 60/40kg
2. Ab Rollouts
3. SDLHP @ 32/24kg
4. RKBS @ 32/24kg

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Tuesday 26th February 2019

26/2/2019

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A) Back Rack Alt. Lunges
Build to a heavy
8 - Rep Set

B) 3 R.F.T
50 Double Unders
30 Push ups
20 Back Squats (Body-weight on Bar)
10 Strict Chin ups
*18-minute Cap

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A) Deadlift
Build to a heavy
3- Rep Max

B) 12- minute AMRAP
14 DB Hang Clean & Jerk @ 22.5kg/15kg
14 Toes to Bar

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Crossfit Open Workout 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19 calorie row
Men throw 20 pound ball to 10 foot target
Women throw 14 pound ball to 9 foot target)

Scaled:
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target

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Friday 22nd February 2019

22/2/2019

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EMOM X 25
1 = Cal Row
2 = T2B
3 = Cal Bike
4 = Russian Twists @ 9/6kg
5 = Wall Balls @ 9/6kg
*In the first round maximum of 30 seconds work to set your numbers then try to maintain this for remaining rounds

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Thursday 21st February 2019

21/2/2019

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A) Clean & Jerk
Build to a Heavy
3- Rep Max

B) 3 RFT
10 G20 @ 60/40kg
20 Box Jump @ 24/20"

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Wednesday 20th February 2019

20/2/2019

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"Happy Birthday Coach Shan!"
For Time:
41 Burpees
41 RKBS @ 32/24kg
41 Jack Knife Sit Ups
41 Pull Ups
41 Jack Knife Sit Ups
41 RKBS @ 32/24kg
41 Burpees
* 200m Run in between each movement

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Tuesday 19th February 2019

19/2/2019

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A) Snatch
Build to a Heavy
3- Rep Max

B) 4 R.F.T
15 Deadlifts @ 100/70kg
15 HSPU
*15-minute cap

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Monday 18th February 2019

18/2/2019

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A) Back Squats
Build to a 10 Rep Max
Back Squat

B) 12-minute AMRAP
40 Double Unders
20 Med Ball Cleans @ 9/6kg
20 Sit-Ups

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February 15th, 2019

15/2/2019

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partmer WOD
A) Alternating movements with your Partner
Compete:
10-minute AMRAP
7 Thrusters @ 30/40kg
14 OH Spartan Lunges @ 15/10kg
21 Double Unders

-Rest 2 minutes-

B) Alternating movements with your Partner
Complete:
10-minute AMRAP
5 Shoulder to Overhead @ 50/35kg
10 push-ups
15 Box Jump Overs @ 24/20'

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Friday 15th February 2019

15/2/2019

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EMOM X 30
1: 12 T2B
2: 12 DB Snatch @ 22.5/15kg
3: 12 Russian Twists @ 22.5kg/15kg
4: 12 Cal Row
5: 12 GHD Sit-Ups

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Thursday 14th February 2019

14/2/2019

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On a running Clock...
Complete
400m Sprints x 7 Sets
*Rest 90-sec between Efforts

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Wednesday 13th February 2019

13/2/2019

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A) Push Press
7 mins to work up to a Moderate/Heavy
5 Rep Set
then EMOM x 7
5 Reps

B) 1-2-3-4-5-6-7-8-9-10
HSPU
10-9-8-7-6-5-4-3-2-1
Burpee to 6' Bar
*12-minute cap

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Tuesday 12th February 2019

12/2/2019

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A) Back Squats
7 mins to build to a moderately heavy
5 Rep Set
Then 5 Reps EMOM X 7 mins

B) 15-minute AMRAP
10 T2B
15 Wall Balls @ 9/6kg
15 Sit Ups
20 OH Alt Lunges @ 9/6kg

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Monday 11th February 2019

11/2/2019

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A) Power Clean
7 mins to build to a moderately heavy
3 Rep Set
Then,
3 Reps EMOM X 7 mins

B) 5 R.F.T
30 DU's
15 Pull Ups
10 SDLHP @ 50/35kg

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Saturday 9th February 2019

9/2/2019

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HERO WOD
' Bert '

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

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Friday 8th February 2019

8/2/2019

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A) Front Squat
Build to a heavy
5-Rep Max

B) 3 RFT
15 Thrusters @ 40/30kg
15 Pull-ups
(10-minute Cap)

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Thursday 7th February 2019

7/2/2019

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A) Power Snatch
Work up to a heavy
2-Rep Set

B) For Time:
90 Double Unders
60 DB Snatches @ 22.5/15kg
30 Burpee Box Jumps @ 24/20'

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Wednesday 6th February 2019

6/2/2019

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5 t2b
10 sit up
15 kb swing 24/16
400 run

10 t2b
15 sit up
20 kb swing 24/16
400 run

15 t2b
20 sit up
25 kb swing 24/16
400 run

Etc...add 5 reps to each movement each round