by Philip Sherriff | Feb 25, 2015 | WOD Diary
OPENS START TOMORROW! Remember: 5:30am and 9:15am Classes are a regular WOD on Friday. 4:30pm and 5:30pm will be The Open WOD! Today will focus largely on Mobility and General conditioning. If you have any specific stretching to do, we will allocate the last 20...
by Philip Sherriff | Feb 25, 2015 | WOD Diary
Warm Up Barbell Complex x 5 10 Front Squats, 8 Hang Cleans, 6 Push Press, 4 Power Snatch, 2 Overhead Squats 30 sec rest between Mobility Banded Super Front Rack- 1 min each arm Barbell Front Rack Mobilisation (barbell on back, alternate pushing elbows forward while...
by Philip Sherriff | Feb 23, 2015 | WOD Diary
OPEN WOD 1 PREP WEEK Mobility – Banded Goodmornings / Banded Squats A. WOD (Cardio) Row 1000m Rest 5 Minutes Run 1000m B. Finisher 7 Minute AMRAP 15 KB Sumodeadlift Highpulls 20 Abmat Situps Cooldown- Banded Mobility...
by Philip Sherriff | Feb 22, 2015 | WOD Diary
OPEN WOD 15 PREP WEEK This week we will have a focus on skill and cardio based workouts, to make sure we’re fresh for the First Open WOD on Friday! If you haven’t registered yet do it now! http://games.crossfit.com/affiliate/2893 A. Skill 7 Rounds NFT...
by Philip Sherriff | Feb 20, 2015 | WOD Diary
Make sure you get down for our Last BIG WOD before we taper for Opens! Warm Up- Beach Run A. WOD 1 (cutoff at 15 minutes) Death by… Thrusters 1 on the 1st minute, 2 on the 2nd, 3 on the 3rd until you fail to complete the required reps within the minute RX: 95/65...
by Philip Sherriff | Feb 20, 2015 | WOD Diary
WE GOT A BIRTHDAY WOD! But who??? Find out tomorrow!!! Warm Up 2 RDS 10 Broomstick SOTS Press, 10 OH Squats, 10 Over Unders, 10 Stick-facing burpees Strength / Skill EMOM 10 Minutes 7 Press outs (Fitness: 5 Press outs) WOD 28 burpees, then, 3 Rounds for time 100m Swim...
