Warm Up 3 Rounds 20 Thrusters with an empty bar 10 Sit Ups Strength 5 Rounds of: 1st Minute: 5 x Thrusters 2nd Minute: 5 x Weighted Pull Ups 3rd Minute: Rest Then EMOM 5: 30 sec Plank 15 V-Ups WOD For time with a 7min time cap: 2 Rounds of 15-10-5 Power Snatches Pull Ups Read more →
Author: RedxCF
Wednesday 28 September 2016
Warm Up 3 Rounds of 5 Snatch Grip Deadlift 5 Hang Snatches 5 Snatches 5 Overhead Squats Strength and Technique 2 Hang Snatches into Snatch into a OHS 2 Hang Cleans into Clean and Jerk WOD For time with a 7 min time cap 2 Rounds of 30 Ball slams 25 V-Ups 20 Weighted Step Ups (use 1 KB) Read more →
Tuesday 27 September 2016
Warm up 3 Rounds 10 Cal Row 15 KB Swings Skill HSPU WOD AMRAP in 8min 100m Run 10 Squat Jumps 5 Pull ups Rest 3 min AMRAP in 8min 10 Power Cleans 10 Push Presses 10 Front Squats Read more →
Monday 26 September 2016
This is the first day of our new cycle. Warm Up 3 Rounds 15 Air Squats 10 Strict Press (bar only) 10 Push Ups Strength 1st Minute: 5x Back Squats 2nd Minute: 5x Ring Dips (Weighted) 3rd Minute: Rest Then EMOM 5: 5x Front Rack Strict Press WOD AMRAP 8 20 Wall Ball 10 Burpees Read more →
Friday 16 September 2016
Warm Up 3 Rounds 10 KB Swings 10 Burpees 10 Toes to Bar Test Week Day 5 1. 15 Min to find 1RM Thruster 2. “Diane” 21-15-9 Deadlift 70/100kg Handstand Push Ups Read more →
Thursday 15 September 2016
Warm Up 3 Rounds 30 Double Unders 15 Sit Ups 10 Push Ups Test Week Day 4 1. 10 Min to find 1RM Weighted Pull Up 2. 10 Min to find 1RM Weighted Ring Dip 3. With a running clock: 50 Wall Balls (3 min cap) Rest 3 Min 50 Wall Balls (3min cap) Rest 3 Min 50 Wall Balls… Read more →
Wednesday 14 September 2016
Warm Up 3 Rounds 10 Cal Row 10 Strict Press 10 OHS Test Week Day 3 1. 15 Min to build to a 1RM Snatch 2. “Randy” 75 Power Snatches for time 25/35kg 3. Max reps strict pull ups Read more →
Tuesday 13 September 2016
Test Week Day 2 Warm Up 2 Rounds 15 Russian Swings 10 Goblet Squats 5 Toes to Bar 1. 10 Min to find 1RM Strict Press 2. 15 Min to find 1RM Clean and Jerk 3. For time: 100 Double Unders 50 KB Swings 25 Thrusters 30/45kg Read more →
Monday 12 September 2016
Warm Up 3 Rounds of Cindy Test Week Day 1. 15 Minutes to build to 1RM Front Squat 2. “CrossFit Baseline” For time: 500m Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups Read more →
Friday 9 September 2016
Warm Up 3 Rounds 10 Deadlift 5 Pull Ups Strength 5 sets: 1st Min: 2 x Deadlift 2nd Min: 2 x Weighted Pull Ups 3rd Min: Rest EMOM 5 30 sec Plank 15 Supermans WOD 2 Rounds For time: 30 Front Squats 40/60kg 30 Shoulder to Overhead Time Cap: 10 Minutes Read more →