by Philip Sherriff | Feb 10, 2015 | WOD Diary
Warm Up 3 RDS: 10 Lunge PT, 10 Sots Press, 5 Burpees A. Mobility- Shoulder Retraction to Press (barbell/broomstick) B. Strength- Build to a Heavy Triple in 15 Minutes C. WOD 7x 2 minute Rounds, For total muslce ups/ C2B, Pullups Every 2 minutes, Run 200m ME Muscle...
by Philip Sherriff | Feb 9, 2015 | WOD Diary
Tuesday 10th February! TIMMY’S B’DAY WOD! Warm Up – Tabata Handstand Holds and Squats, then 29 Burpees A. Strength EMOM 10 Minutes Speed Front Squats x8 @ 50-60%1RM (no rest in standing position) B. WOD 12 Minute AMRAP 3...
by Philip Sherriff | Feb 8, 2015 | WOD Diary
Monday 9th February Warm Up 3 RDS- 20 Double unders, 10 Box Jumps A. Strength Hang Power Clean (touch and go) 5×5 across Rest 1 Min B. WOD ‘Nancy’ 5 Rounds for time 400m Run 15 Overhead Squats Cooldown- Banded Shoulder...
by Philip Sherriff | Feb 4, 2015 | WOD Diary
Warm Up- 800m Run, 2RDS:20 Banded Goodmornings, 10 inchworms, 10 squats A. Strength – Back Squats. 3 sets of 20 reps (rest 3 minutes) B. WOD 10 Minute AMRAP 100 Double Unders 50 Wallballs ME Burpees Cooldown- Mobility- Quads/...
by Philip Sherriff | Feb 3, 2015 | WOD Diary
Warm Up. 3 Rounds 10m Inchworm, 10 Scorpions, 10m Bear Crawl, 10 Squat Jumps Mobility- Hamstrings (bands) A. 5 sets (light weight)- Goodmornings B. WOD (partners- judge each other) CrossFit Open 14.3 AMRAP 8 Minutes 10 Deadlifts (135/95) 15 Box Jumps (24/20) 15...
by Philip Sherriff | Feb 2, 2015 | WOD Diary
Tuesday 2.2.15 NEW ON RAMP BLOCK STARTS AT 6:30pm! MESSAGE NOW TO SECURE YOUR SPOT! Warm Up 5RDS: 5 Kipping Swings, 10 Medball Cleans A. Mobility- Shoulder Sink Hold 3x45sec B. Strength- 6 Sets NFT – 1 Thruster, 1 Push Press, 1 Push Jerk, 1 Split Jerk . Add...
