Strength 15 Min to build to your new 1RM Back Squat Technique Overhead Squat WOD AMRAP 7 30 Double unders 10 Burpees Read more →
Tag: Menlyn CrossFit
3 February 2014 WOD
Strength EMOM 10 Back squat 2 reps @ 80% 1RM Technique Overhead Squat WOD For Max Reps: 4 Min Burpee Box Jump Overs Rest 2 Min 4 Min Wall Balls Read more →
15 January 2014 WOD
Technique 20 min Snatch Work then 5 Rounds for reps of: Max rep hang snatches in 30 sec, rest 1 min WOD 7 Min AMRAP: 5 Snatches 7 Pull Ups 9 Deadlifts Read more →
13 January 2014 WOD
Strength
Test 1RM Back Squat in 15 min
then
5 reps EMOM for 10 min
@ 50% of 1RM
WOD
7 Min AMRAP
Burpees
7 January 2014 WOD
STRENGTH 5 x 3 Push Press @ 60-80% 1RM (15min) WOD 5 Rounds for time: 10 Push Ups (Charlie: Clapping) 10 KB Swings (Charlie: Heavy) 10 Sit ups (Charlie: V-ups) Cut-off: 15 minutes CORE and MOBILITY Read more →
WOD 18 November 2013
Strength
Front Squat 1 Rep EMOM for 10 Min @ 90% 1RM
WOD
12 Min AMRAP
5 Bar Push-ups
10 Snatches
15 Lateral Jumps (over bar)
A: 30kg/50kg
B: 20kg/40kg
C: 40kg/60kg
CORE WORK
2 October 2013
Bring your running shoes, and your heart. I expect to see you all there, no excuses…. Learn to love your goats 🙂 Read more →
WOD 30 September 2013
Strength Back Squat EMOM for 10min: 3 reps @ 80% 1RM Technique Snatch WOD 10 Min AMRAP: 10 Snatches 10 Box Jumps Stretch Read more →
Benchmark WOD 13 Sep 2013
Technique Pull-ups: strict, kipping, butterfly WOD “Helen” 3 rounds for time: 400m 21 KB Swings 12 Pull-ups Read more →
WOD 12 September 2013
Strength Deadlift 5-5-5-5-5 WOD 5 Rounds for Time: 10 Sit-ups 10 x 10m Shuttle Runs 10 Medicine Ball Cleans Mobility Shoulder Rehab Mobility for the squat position Read more →