by Philip Sherriff | Oct 9, 2015 | WOD Diary
HAPPY BIRTHDAY BOOTHY! BOOTHY’s BIRTHDAY WOD – ‘Lumberjack 20’ For Time 20 Deadlifts (125/90kg) 400m Run 20 KBS (32/24) 400m Run 20 Overhead Squats (50/40kg) 400m Run 20 Burpees 400m Run 20 Chest to bar Pullups 400m Run 20 Box Jumps (24/20)...
by Philip Sherriff | Oct 8, 2015 | WOD Diary
Warm Up- 3RDS: 1 Minute of Double Unders + 200m Run Strength: 8 Sets ME 20m Sled Push – Rest 90-120 seconds between efforts WOD: 8 Minute AMRAP 2 Toes to bar 2 Burpees * Add 2 reps each round* Finisher- 6 Rounds – Max Distance Underwater – Swim the...
by Philip Sherriff | Oct 7, 2015 | WOD Diary
Warm Up- 3RDS- 15 Wall-Facing Squats + 10m Over-Unders Mobility- Olympic Wall Squat Hold (3 Minutes) Strength: Overhead Squats (De-Load week) 3×5 (40/50/60%) WOD – ‘Amanda’ 9-7-5 Muscle Ups Squat Snatches (60/45kg) SX: 3x Ring Dips and...
by Philip Sherriff | Oct 7, 2015 | News, WOD Diary
Our New Beginners ON RAMP starts in ONE WEEK, and coming into summer, there has never been a better time to join Strand CrossFit and get in shape! Send us a Message, mention this post and find out how YOU can qualify for a special rate to kick off your CrossFit...
by Philip Sherriff | Oct 6, 2015 | WOD Diary
Warm Up: 3x 10 Kipping Swings +10m Broad Jump + 50 Single Skips Skill A- Find Max effort Pullups (1 attempt) Skill B- Find Max Height Box Jump (5 attempts) WOD – 4 Rounds for total reps Minute 1 – ME Kettlebell Sumo deadlift High Pulls Minute 2 – ME...
by Philip Sherriff | Oct 4, 2015 | WOD Diary
WOD – Australian Hero WOD – LAMBO For Time 21-15-9 Squat Snatch (50/35kg) Kettlebell Swings (24/16kg) Toes to Bar Finish with 100 Double Unders Finisher – Tread water for 5 Minutes *Matthew Lambert “LAMBO” 26 was a Sniper from the...
