by Philip Sherriff | Nov 4, 2014 | WOD Diary
Strength Back Squat 10-30-10 WOD 3 Rounds for time 15 Shoulder to Overhead (RX: 135/95, L2: 115/74, L1: 95/65) 15 Chest to Bar Pullups (Scale: Regular Pullups or Banded CHEST TO BARS) 50 Double Unders (triple singles)
by Philip Sherriff | Nov 3, 2014 | WOD Diary
4th November Melbourne Cup WOD (no betting on the WOD winners allowed) HAPPY BIRTHDAY FRIEDA! (we have intricacy worked the birthday burpees into the WOD, and maybe some wallballs too) In Pairs 2 Rounds for time Jockey (partner) Carry 200m (scale Wallball Carry) 41...
by Philip Sherriff | Nov 2, 2014 | WOD Diary
WOD ‘Murph’ Monday 3rd Novemeber Brace yourself… ‘Murph’ 1.6km Run 100 Pullups 200 Push Ups 300 Squats 1.6km Run *If you’ve got a weight vest, wear it* ‘Murph Junior’ 800m Run Then 10 Rounds 5 Pullups/ Ring Rows 10...
by Philip Sherriff | Oct 31, 2014 | WOD Diary
‘The CrossFit Football Total’ Find 1 Rep Maxes of the following; -Power Clean -Back Squat -Bench Press -Deadlift
by Philip Sherriff | Oct 31, 2014 | WOD Diary
Skill 5 Sets- Max Height Box Jump 5 Attempts- Max Distance Triple Broad Jump WOD 5 Rounds for time 6 Box Jump Overs (24/20) 6 Burpees 20m Handstand Walk (Scale- 3 wall walks or 30m Bear Crawl)
by Philip Sherriff | Oct 29, 2014 | WOD Diary
Strength Zercher Squat 7-7-7-7 WOD 400m Kettlebell Farmer Carry (RX+:32/24 (or heavy dumbells) RX:24/16 SX: Light Dumbells or single kettlebell) then. 15-10-5 Handstand Push Ups Kettle bell Swings (RX:32/24, L2:24/16 L1:...