by Philip Sherriff | Oct 25, 2015 | WOD Diary
Warm Up: 4 Rounds – 200m Run + 20m Bear Crawl Strength: Ring Rows (feet elevated) 15-15-10-10-5-5 (add weight if possible) WOD – For Time – ‘JT’ 21-15-9 Handstand Pushups Ring Dips HR Pushups OLY LIFTING- 6:30PM A. EMOM 10 Minutes – 2...
by Philip Sherriff | Oct 23, 2015 | WOD Diary
Strength: Find 1RM Partner Deadlift (two people lifting one bar) in 10 minutes. WOD (in pairs- one person working at a time, unless specified otherwise) For Time 1000m Row 30 Chest to Bar Pullups (SX= reg pullups + bands etc) 40 Burpee Box Jumps (24/20, SX=...
by Philip Sherriff | Oct 22, 2015 | WOD Diary
Warm Up: 10 Minutes – Odd Minute: 10 Hollow Rocks Even Minute Double Unders Strength A: Tabata High Hang Muscle Snatch and Push Press Strength B: Heavy Snatch Pull Double (15 Minutes) WOD – For Time 75 Thrusters EMOM 3...
by Philip Sherriff | Oct 21, 2015 | WOD Diary
Warm Up: Beep Test (Benchmark) WOD: BOXING! We’re shaking things up and seeing how you handle yourselves with a CrossFit/KickBoxing Crossover! It’s going to be epic!
by Philip Sherriff | Oct 20, 2015 | WOD Diary
WOD 1: 15 Kettlebell Swings + 50m Walk + 30 Step Ups + 50m Walk + 15 Goblet Squats. Aim for unbroken – everytime kettlebell is dropped = 5 burpees. RX=32/24 WOD 2: For time 1.6km Run 70 Wallballs 50 Box Jumps (24/20) 30 Burpees 10 Bar Muscle Up (SX= 20...
by Philip Sherriff | Oct 19, 2015 | WOD Diary
Warm Up: 2 Minute Plank + 20 Snatch Pulls + 20 BtN Snatch Grip Press Strength – Every 2 Minutes for 12 Minutes – 5 Deadlifts + 15 Bar Facing Burpees – Aim to increase deadlift weight each round. WOD – 21-15-9 Chest to Bar Pullups (SX= Regular...
