by Philip Sherriff | Apr 8, 2016 | WOD Diary
Skill – Turkish Getups – 5 Sets each arm – Not For Time. Increase load each set. WOD – 4 Rounds for time 100m Swim 30 Goblet Squats 10 KB Swings RX: 24/16kg TOMORROW – Saturday 9th April Coaches Birthday WOD – get ready for...
by Philip Sherriff | Apr 7, 2016 | WOD Diary
Skill – Muscle Up Practice -Progressions = 3x ME Strict Pullups (bar, rings, false grip) OR – Kipping muscle up progressions WOD – For Time 9 Shoulder to Overhead (50/40kg, SX- 40/25kg) 9 Muscle Ups (SX- 10 Pullups + 10 Dips) 15 Shoulder to Overhead 6...
by Philip Sherriff | Apr 6, 2016 | WOD Diary
WOD – Filthy 50 For Time 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Compare to...
by Philip Sherriff | Apr 5, 2016 | WOD Diary
WOD – ‘FRAN’ 21-15-9 Thrusters (43/29kg) Pullups Finisher 21-15-9 Calorie Row Burpees TOMORROW – Wednesday 6th April ANOTHER Benchmark WOD – this one is longer, enduring and...
by Philip Sherriff | Apr 4, 2016 | WOD Diary
WOD – CrossFit Total Find 1 Rep Max for each of the following; – Back Squat – Strict Press – Deadlift TOMORROW – Tuesday 5th April An all time classic benchmark lady – sub 5 minutes anyone? In House Comp announcement coming...
by Philip Sherriff | Apr 1, 2016 | WOD Diary
WOD – 4×4 minute AMRAPS 1st – 800m Run + Max Effort Wall Walks 2nd- 800m Run + Max Effort Wallballs 3rd- 800m Run + Max Effort Chest to Bar Pullups (SX= regular pullups) 4th- 800m Run + Max Effort Burpees Rest 4 minutes between AMRAPS Scale = 600m...
