by Philip Sherriff | Jan 24, 2014 | WOD Diary
Strength Snatch 2-2-2-2-2 Aim to beat your weight from the pause snatches from Monday WOD 21-15-9 Overhead Squats Ab-Mat Situps Pull Ups Chest to Bar pull ups for experienced Crossfitters L1: 95-65 L2: 65/45 L3: 45/33/...
by Philip Sherriff | Jan 23, 2014 | WOD Diary
Strength EMOM for 16 Minutes Even Minutes: 5 Hang Clean and Press Odd Minutes: 5 Burpees Choose a weight that is tough, but you can still maintain strict form throughout. WOD CrossFit Open WOD 13.2 AMRAP in 10 Minutes 5 Shoulder to Overhead (115/75) 10 Deadlifts...
by Philip Sherriff | Jan 22, 2014 | WOD Diary
Strength Front Squat 5-3-1 WOD 3 Rounds for time 20 Wallballs 10 Toes to Bar 50 Double Unders 1 Minute Rest
by Philip Sherriff | Jan 21, 2014 | WOD Diary
Skill Max effort in 1 minute for; Ring Dips Box Jumps Handstand Push Ups Rest 2 minutes between each exercise. WOD ‘Willy’ 3 Rounds for time; Run 800m 5x Front Squat (225/155) Run 200m 11 Chest to Bar Pull ups Run 400m 12 Kettlebell Swings (32/24)...
by Philip Sherriff | Jan 20, 2014 | WOD Diary
Strength Back Squat 5-5-5-5-5 WOD ‘Fantastic 50’ 50 Burpees 50 kettlebell swings (24/16) 50 Push Ups 50 Ab mat Situps 50 Alt Lunges 50 Air Squats Complete 200m run at start, finish and between...
by Philip Sherriff | Jan 19, 2014 | WOD Diary
Strength Pause at Knee Snatch 2-2-2-2-2 WOD ‘Wet Fran’ 21 Thrusters (95/65) 21 Pull Ups 50m Swim 15 Thrusters (95/65) 15 Pull Ups 50m Swim 9 Thrusters (95/64) 9 Pull Ups 50m Swim Beginners choose lighter weight (65/45) In case of no swim, 200m...
