by Philip Sherriff | Jan 14, 2016 | WOD Diary
Strength: Bench Press 2×5 @75%, 2×3 @85%, 2×1 @95% WOD: 4 x 4min AMRAPS 3 Hang Power Clean and Jerk (70/50kg, SX:45/35kg) 6 Push Ups 9 Burpees 12 Situps Rest 2 min between efforts TOMORROW Friday 15th January Skill: Muscle Up Skills WOD:...
by Philip Sherriff | Jan 13, 2016 | WOD Diary
Skill: 12 min to complete 4 x400m Runs (Rest 1 min between) then ME Burpee Pullups in remainder. WOD: AMRAP 9 Mins 3 Toes to Bar 3 Overhead Squat (45/35kg, SX: 35/25kg) *Add 3 reps per round* TOMORROW Thursday 14th January Strength: Bench Press WOD: Multiple...
by Philip Sherriff | Jan 12, 2016 | WOD Diary
Strength: Back Squats 3 x 20 (add weight each set) WOD: 5 Rounds for Time 5 Deadlifts (140/100kg, SX: 50% of 1RM) 15 Handstand Pushups (SX= Box HSPU or 2x HR Pushups) TOMORROW: 13th January Skill/ Fitness: Running (yay) WOD: Short and Sharp ‘Opens’...
by Philip Sherriff | Jan 11, 2016 | WOD Diary
WOD Each piece is for time 7 Minutes to Complete 30 Wallballs 20 Box Jumps 40 Pullups Rest 1 Minute 7 Minutes to Complete 30 Wallballs 20 Box Jumps 25 Chest to Bar Pullups Rest 1 Minute 7 Minutes to Complete 30 Wallballs 20 Box Jumps 10 Bar Muscle Ups ...
by Philip Sherriff | Jan 11, 2016 | WOD Diary
We begin our Open Preparations this week! Expect short, sharp intense workouts, focusing on mental toughness and skillful movements! Today will focus on wallballs and a mixture of gymnastic movements. WHAT IS THE CROSSFIT OPEN??...
by Philip Sherriff | Jan 8, 2016 | WOD Diary
TODAY Friday 8th January ‘The Mick Complex’ For Time 10-9-8-7-6-5-4-3-2-1 Strict Pullups 20-18-16-14-12-10-8-6-4-2 Box Jumps 50-45-40-35-30-25-20-15-10-5 Situps TOMORROW Saturday 9th January Super Saturday – Teams of 3. Preferable same...
