Thursday 1st November 2016 Strength – 5 Alternating sets: 6 Strict Pull Ups 6 KB Press (3 each side) Conditioning – 5 Rounds for time: 15 KBS 15 Sit ups 400m Run
Wednesday 30th November 2016 Strength – Clean Pulls 4-4-4-4 Conditioning – 12 Min AMRAP 10 Box Jumps 1 length Bear crawl 1 length Burpee broad jump
Tuesday 29th November 2016 Warm up – Oly shoe appropriate 🙂 Strength – Snatch Balance 2-2-2-2-2 @ 75% of 1RM The focus for today is to develop consistency in footwork and a strong lockout in the catch. All aimed towards working on creating a consistent and accurate third pull (getting under …
Monday 28th November 2016 When I started CrossFit this clip was shared a few times. It was then, and still is now, one of the coolest CrossFit clips on the internet. Strength – Front squats 3-3-3-3-3 Conditioning – For time 21-15-9 reps Cleans 62.5/45kgs Toes to bar
Saturday 26th November 2016 Conditioning – 12 Min amrap in pairs: 400m Run 25 synchronised thrusters 25 synchronised Burpees Then 7 mins to find a combined 1RM complex: 1 power clean 1 front squat 1 squat clean
Friday 25th November 2016 Strength – Snatch 1RM Suggested build up: 5 @ 50% 4 @ 60% 3 @ 70% 2 @ 80% 1 @ 90% 1 @ 95% 1 @ 100%+ Conditioning – For Reps: 800m Run Max Effort Double Unders Note: 6 Min cut off
Thursday 24th November 2016 Fitness in 100 words: Strength – Midline Pillar holds Conditioning – 14 Min AMRAP 5 pull ups 10 Push Ups 15 Air Squats 30 Double Unders Note: Complete in pairs, alternating rounds. One buddy completes one full round then tags their buddy for their full round. Aiming …
Wednesday 23rd November 2016 Strength – Push Jerk 5-5-3-3-1 Conditioning – 12 Min AMRAP 12 KBS 9 V ups 6 Burpees
Tuesday 22nd November 2016 Kia Ora Team – today is a pretty fun one. Thanks to Coach Kane, we have a couple of complete worms and the plan of attack is that we have a crack at a team wod using the worm. Skill – The Worm 3 Rounds: 40 squats – 40 …
Monday 21st November 2016 Strength – Pause Back Squats 2-2-2-2-2 Conditioning – 6 Rounds for time: 400m Run 5 Clean & Jerks 62.5/45