by Philip Sherriff | Jun 2, 2016 | WOD Diary
WOD – EMOM 10 Minutes Odd- 20 Front Rack Lunges 40/30kg Even – 10 KBS (32/24kg) Then, on the 10:00 minute mark complete 3 rounds for time of: 20 Thrusters (40/20kg) 10 KB Ground to Overhead (32/24kg) Scale weights as needed Finisher – 400m Swim...
by Philip Sherriff | May 29, 2016 | WOD Diary
Skill – Pistol Squats WOD – Pistol Squats and Oly Lifting Finisher: Running! OLY 6:30pm A. Snatch (heavy Singles) B. Snatch Complex EMOM C. Snatch balance/ drops
by Philip Sherriff | May 27, 2016 | WOD Diary
WOD – Strand CrossFit Triathalon For Time 2.4km Run 3km Row 500m Swim TOMORROW – Super Saturday – Torture in the Tropics Team Training! Teams of 3!
by Philip Sherriff | May 26, 2016 | WOD Diary
Skill – Muscle Up Technique WOd – For Time 800m Run 40 Handstand Pushups 30 Burpee Box Jumps 20 Alternating KB Snatches (32/24) 10 Muscle Ups 800m Run .TOMORROW – Friday 27th May WOD – Strand CrossFit Triathalon (Run, Row,...
by Philip Sherriff | May 25, 2016 | WOD Diary
Strength: Overhead Squat (from ground) 3×5 @75% WOD – 3 Rounds for time 9 Power Snatches 60/45kg 30 Hand Release Pushups 3 Rope Climbs TOMORROW – Thursday 26th May Skill – Muscle Ups WOD – Gymnastics...
by Philip Sherriff | May 24, 2016 | WOD Diary
Strength: Strict Pullups (weighted) 5×5 WOD – 12 Minute AMRAP 3 Burpees 3 Pullups 3 Thrusters (45/30kg) *Add 3 reps each round* TOMORROW – WEDNESDAY 25th May Strength: Overhead Squats WOD – Oly Lifting + Rope...
