by Philip Sherriff | Sep 1, 2015 | WOD Diary
Warm Up – 4 RDS(barbell)- 5 RDL’s + 5 High Hang Cleans + 5 Back Squat Jumps – then 100 single skips Strength: 5 sets (climbing in weight) – Deadlift + Squat Clean + Front Squat WOD – AMRAP 15 Minutes 50 Double Unders (Scale = 3x singles)...
by Philip Sherriff | Aug 31, 2015 | WOD Diary
Warm Up: 3 RDS- 5 Kipping Swings w/pause + 10 Hollow Rocks + 10 Samson Lunges Skill – Turkish Getups WOD – For Time 15-12-9 Muscle Up Hang Power Cleans (70/45kg) Overhead Squats (70/45kg) Scaled WOD 15-12-9 Pullups Ring Dips Hang Power Clean...
by Philip Sherriff | Aug 30, 2015 | WOD Diary
CROSSFIT TOTAL TIME! Find New 1 RMS for each lift – Back Squat – Strict Press – Deadlift You get 3 attempts at each movement (not including warm up sets) OLY LIFTING 6:30pm A. Build to a heavy 3 pos. clean and push jerk in 15 minutes B. Heavy Jerk...
by Philip Sherriff | Aug 28, 2015 | WOD Diary
Warm Up- 800m Run + Junkyard Dog WOD (In Pairs) – For Time (MM/FF) Share the reps 100 Calorie Row 100 Box Jump Overs 100 Thrusters 45/30kg 600m Farmer Carry RX: 32/24 each hand SX: 75 of each
by Philip Sherriff | Aug 27, 2015 | WOD Diary
Warm Up: 3 Rounds of Cindy (5 Pullups, 10 Pushups, 15 Squats) WOD – Snakebite for time (30 minute cutoff) 10-9-8-7-6-5-4-3-2-1 Pullups 50-45-40-35-30-25-20-15-10-5 Situps 20-18-16-14-12-10-8-6-4-2 Push Ups *Done in the order of 10 pullups, 50 situps, 20 pushups...
by Philip Sherriff | Aug 26, 2015 | WOD Diary
Warm Up- 800m Run + 30 Leg Swings + 20 Inchworms + 1- Scorpions/side Strength: Back Squat 5-3-1 (75/85/95%) Hero WOD – ‘DT’ 5 Rounds for time 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks RX: 70/45kg...
