by Philip Sherriff | Jul 5, 2015 | WOD Diary
AUSSIE HERO WOD – Ben Ranaudo 3 Rounds for time 400m Run 21 Kettlebell Swings 15 Knees to Elbows 9 Ring Dips Ben was a Townsville boy, and a cousin of one of our members Bec. Bec asked me to put this WOD on in his honor and i’m more than happy to oblige....
by Philip Sherriff | Jul 3, 2015 | WOD Diary
PARTNER WOD Warm Up: Junkyard Dog + 20 Partner Leg Swings each direction WOD – In Pairs, For Time 50 Partner Wallballs (over pullup bar) 400m Run 50 Burpee Box Jumps (alternating) 20 inch 400m Run 50 Kettlebell Swings (in sync) 24/16kg 400m Run 50 Calorie Row...
by Philip Sherriff | Jul 2, 2015 | WOD Diary
Warm Up: 3 Rounds- 3 Wall Walks, 10 Squats, 10 Lunge PT A. Mobility – Keg Stretch – 2 Minutes + Dead Hang from Bar – 1 minute. B. WOD – For Time ‘JT Meets Isabelle’ 21-15-9 Handstand Pushups Ring Dips Pushups 10 Snatches (60/45kg)...
by Philip Sherriff | Jun 30, 2015 | WOD Diary
Warm Up- 1.6km Run (compare to 10.06.15) A. Mobility/Skill – Skin the Cat (StC progression work) B. Gymnastic Skill – Muscle Ups (improve kip, hip height and catch position) If you can’t do muscle ups – you are working A. Strict Muscle Up...
by Philip Sherriff | Jun 30, 2015 | WOD Diary
Strength: Deadlift 5×5 @75% 1RM WOD – For Time 21-18-15-12-9-6-3 Box Jumps wallballs Burpees Fitness Scale – 21-15-9-6-3 (Same movements)
by Philip Sherriff | Jun 28, 2015 | WOD Diary
Big fella turned 21 (apparently) yesterday! Hope you had a nice relaxing day after your debut in the Competitive CrossFit world on Saturday! This WOD’s for you big fella! Warm up: 3 RDS: 10 Lunge PT, 1- Kipping Swings, 10 Cossack Squats THEN – 39 Burpees...
