by Philip Sherriff | Nov 21, 2016 | WOD Diary
Strength: every 2min for 4 sets Snatch grip deadlift @35% of 1rm deadlift WOD: “for time” 1KM row Then 3 rounds 15 box jumps 10 power snatches 55/35kgs 200m run : strand crossfit Christmas party HAPPY snap ...
by Philip Sherriff | Nov 15, 2016 | WOD Diary
Skill: 12 min to complete 4 sets of each A) 5 bar muscle ups B) 1 Turkish get up 2 strict press each side WOD: 15 min Amrap 5 HSPU 10 Pistols 5 Burpees C2B : Meg doing some pistols on her good leg ?
by Philip Sherriff | Nov 15, 2016 | WOD Diary
Strength: Find new 1RM strict press over 6 sets WOD: “for time” 15-9-6-3 Push press @90% of today’s 1RM 200m row or 400m air bike : one of our drop ins from Sydney smashing through the WOD thanks for joining us Georgina !...
by Philip Sherriff | Nov 11, 2016 | WOD Diary
Strength: over 6 sets work to a 3RM back squat WOD: “for time” 30 squat cleans 80/60KGS 2min rest 300m recovery SWIM : Coach Zimmo gearing up for His 300m recovery SWIM
by Philip Sherriff | Nov 11, 2016 | WOD Diary
“Skill and control day” Strength/skills: stones &a handstand walking practice WOD: 4 rounds not for time ? 6 strict T2B 6 strict K2E 12 slow GHD back ext weighted
by Philip Sherriff | Nov 11, 2016 | WOD Diary
Strength: 6 sets to find new 1RM deadlift WOD: 3RFT 10 sumo deadlifts 75/55KGS 15 box jump overs 20 wallballs RX unbroken 100 double unders
