by Philip Sherriff | Oct 28, 2014 | WOD Diary
Strand CrossFit Ironman! For time 1.5km Row 30 Snatches (RX:115/75, L2: 95/65, L1: Choose) 300m Swim
by Philip Sherriff | Oct 27, 2014 | WOD Diary
Skill 5 ME Rounds for Reps Strict Chest to Bar Pullups (scale reg. pullups or bands) Rest 1 minute between rounds, then 5 ME Rounds for Reps Strict Full Depth Ring Dips (scale bands, box dips) Resting 1 minute between rounds WOD AMRAP 10 minutes 30 Double...
by Philip Sherriff | Oct 26, 2014 | WOD Diary
Strength Back Squat 5-5-5 Front Squat 3-3-3 Overhead Squat 1-1-1 WOD EMOM for 10 Odd- 3 Squat Snatches (RX:155/115, L2: 135/95 L1: Scale to own ability)
by Philip Sherriff | Oct 24, 2014 | WOD Diary
Strength EMOM 10 minute 3 Position Clean and Jerk Set your own weight WOD 5 Rounds for time 20 calorie Row 20 Wallballs Rest 2 minutes Finisher 5 ME Wallsits (for time) 5 ME L-Sits (for...
by Philip Sherriff | Oct 23, 2014 | WOD Diary
Skill 4×1 minute AMRAPs Pool Press Outs Resting 1 minute between rounds WOD 4×50 Swims 3 minutes rest, then; Fran 21-15-9 Thrusters Pull Ups
by Philip Sherriff | Oct 22, 2014 | WOD Diary
Strength Handstand Push Ups (Strict) 8-8-8-8-8 WOD 15 Rounds for time 5 Wallballs 3 Burpees 1 Bar Muscle Up (Scale to bands/jumping/ or 2 pullups+2 pushups) Scale WOD 15 minute AMRAP (aim for 1 round per minute) 5 wallballs 3 burpees 5 push...
