by Philip Sherriff | Jul 16, 2015 | WOD Diary
Warm Up: Bergner Clean Warm Up A. Mobility: Elbow Passthroughs 2 minutes B. Strength – Clean 6×1 (Find 1RM) – SQUAT CLEAN! C. WOD -“how to get Abs like Llew Wynn” For Time 100 Situps 100 Double Unders 50 Toes to Bar 50 Double Unders 25 GHD...
by Philip Sherriff | Jul 15, 2015 | WOD Diary
Warm Up: 400m Run + 3RDS: 10 Kipping Swings, 10 Pushups, 10 Inchworms A. Mobility: Banded Hip Extension B. Strength: Deadlift 3×5 (65,75,85% of 1RM) C. WOD – For Time 10 Burpees 10 Chest to Bar Pullups 10 Thrusters (50/35kg) 10 Burpees 8 Chest to Bars 8...
by Philip Sherriff | Jul 14, 2015 | WOD Diary
Warm Up- 3 RDS: 10m Inchworms, 10m Broad Jump, 10 Hang Muscle Snatches A. Mobility- Lacrosse Balls (upper back -traps focus) aiming to increase range of motion of the shoulder to improve overhead position. B. Strength: EMOM 10 Minutes – 5 Power Snatches...
by Philip Sherriff | Jul 13, 2015 | WOD Diary
arm Up: 2 Rounds- 400m ROW + 20 Squat Jumps + 10 Spiderman Lunges A. Fitness Test – Benchmark – ‘Beep Test’ B. WOD – 3 Rounds for time 100m Sprint 100m Lunge 20 Plate Getups (20/10kg) *Watch video* Fitness WOD – 3 Rounds for time...
by Philip Sherriff | Jul 13, 2015 | WOD Diary
Rumor has it, Deano’s making his grand return to CrossFit, so we’ve made the session a tough one to see if he’s still got it! A. Strength: 5×10 Unbroken Hang Power Cleans (climbing in weight-choose) B. Gymnastic Strength: Deficit Handstand Push...
by Philip Sherriff | Jul 12, 2015 | WOD Diary
Warm Up: 3RDS-50 Skips, 10 Pushups, 10 Scorpions A. Strength: Strict Press 3×5 (65%, 75%, 85% – Calculated from 90% of 1RM) B. WOD – For Time 21-15-9 Power Cleans 80/60kg (Scale: 60/45) Burpee Box Jump Overs (24/20) 10m Handstand Walks between each...
