by Philip Sherriff | Feb 7, 2014 | WOD Diary
Strength Snatch Grip Deadlift + Power Snatch + Overhead Squat 1-1-1-1-1 WOD “John Rankel” Max Rounds on 20 Minutes 6 Deadlifts (225/185) 7 Burpee Pull ups 10 Kettlebell Swings (32/24) Scale Weights as nessessary Beginners do burpees instead of BPU...
by Philip Sherriff | Feb 6, 2014 | WOD Diary
Strength Front Squat 3-3-3 WOD Tabata Mash Up! Pistols and Double Unders 16 Intervals of 20 seconds work, 10 seconds rest, alternating between exercises, The score is total reps. Rest 5 minutes, then; Death by…. Burpees and Toes to Bar! Until Fail: 1st minute- 2...
by Philip Sherriff | Feb 5, 2014 | WOD Diary
STRONG MAN WOD 5 Rounds of: 20m Prowler Push 20m Stone Carry 20m Farmers Walk 20m Sled Sprint Adjust loads as necessary attempt exercises in any order provided you complete every exercise before going to the next round. Beginners: This is an awesome WOD to try out,...
by Philip Sherriff | Feb 4, 2014 | WOD Diary
WOD STRAND CROSSFIT TRIATHLON! 500m Swim 2.4km Run (around Strand Park and back) 3000m Row 5 People start on the rower, and then the rest split into run or swim. Once you complete one leg, move onto the next i.e. finish the row and move onto the swim,...
by Philip Sherriff | Feb 3, 2014 | WOD Diary
Strength Deadlift 8-6-4-2 WOD 5 Rounds for time; 22 KB Swings (24/16 16/12) 22 Box Jumps (24/20) 400m Run 22 Burpees 22 Wallballs
by Philip Sherriff | Feb 2, 2014 | WOD Diary
Strength Back Squat 5-5-5-5-5 WOD For time 5-10-15-20-15-10-5 Thrusters Chest to Bar Pull ups L1:95/65 L2:65/45 L3:45/33
