by Philip Sherriff | Mar 7, 2015 | WOD Diary
MONDAY- ALL CLASSES! Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 95-lb. overhead squats, 10 reps 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 95-lb. overhead squats, 12 reps 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of:...
by Philip Sherriff | Mar 5, 2015 | WOD Diary
5:30am & 9:15am WOD’s only Warm Up – 10 sets of 20 Unbroken Double Unders (Scale to 10 unbroken sets if 20 is beyond you) WOD 50-40-30-20-10 Rowing Situps Finisher Swim 500m (scale to 300) AFTERNOONS – OPEN 15.2! Gates open at 4pm, first heat...
by Philip Sherriff | Mar 3, 2015 | WOD Diary
Warm Up – 1.6km Time Trial A. Back Squat – 3-3-3-3-3 across (60 sec rest) B. WOD AMRAP 20 Minutes 5 L-Sit Pullups (Sx: Regular Strict Pullups) 10 Ring Dips 15 Pistol Squats / Leg (scale to 30 squats) Cooldown- Rollers: T-spine...
by Philip Sherriff | Mar 2, 2015 | WOD Diary
Warm Up 3Rounds: 10 KBS, 10 Round the Worlds, 10 Halos A. Strength – Push Press 5×5 (90 seconds rest) B. WOD 3 Rounds for Time 21 Kettlebell Swings (32/24) SX:24/16 15 Big Box Jumps (30/24) SX: 24/20 9 Thrusters (135/95) SX: 95/65 ...
by Philip Sherriff | Mar 1, 2015 | WOD Diary
NOTE: The 4:30, 5:30 and 6:30pm classes will be run in a different format to normal. We will run continuous heats through the classes, with all athletes arriving anytime after 4:30pm, conducting the warm up themselves, and then completing the WOD. We will provide you...
by Philip Sherriff | Feb 26, 2015 | WOD Diary
THE OPENS BEGIN TODAY! Live announcement at 11am on the CrossFit Games Website! Last chance to register!!!! 5:30am and 9:15am WODs Warm Up 3RDS 10m Inchworm, 10 Scorpions, 10. Bearcrawl, 10 Lunge Passthrough WOD For time 30, 20, 10 Reps of; Row (calories) Box...
