All Levels WOD A. EMOM for 10 min: 3 Behind the neck Split Jerk @ 75%1RM B. AMRAP 12 min: 6 Push Press 30/20kg 12 Alternating Overhead Lunges 30/20kg 12 Burpees over the bar Beginners WOD A. AMRAP 12 min: 6 Push Press 12 Alternating Overhead Lunges 12 Burpees over [...]
All Levels WOD A. Overhead Squats 6-5-4-6-5-4 Rest 2-3 min Loading%: 70,75,80,70,75,80 B. EMOM for 12 min: 15 Kettle bell Swings 24/16kg 5 Deadlifts 100/70kg C. 20 Reps of gymnastics complex: 1 hanging leg raise 1 knees to elbow 1 toes to bar Beginners WOD A. Overhead Squats 6-5-4-5-6 Rest [...]
All Levels WOD A. Hang Power Snatch 3-3-3-3-3-3 Loading 70% Rest 1 min. B. 3 Rounds for time 15 Strict Ring Dips 15 Power Cleans 50/35kg 45 Double Unders C. Tabata Sit Ups Beginners WOD A. 3 Rounds for time 15 Dips 15 Power Cleans 15 Double Unders B. Tabata [...]
All Levels WOD A. 4 AMRAP Repeats of 2 min: 6 Thrusters 40/25kg 6 Burpees over the bar Rest 2 min between AMRAPs, continue the AMRAP where you left off. Rest 5-7min between A and B B. 4 AMRAP Repeats of 2 min: 6 Wall Ball Shots 20/14 to 10/9ft 6 Box [...]
All Levels WOD MOD “Good bye 2015” 31 minute AMRAP 12 Push Ups 20 Double Unders 15 Russian Kettlebell Swings 24/16kg Beginners WOD MOD “Good bye 2015” 31 minute AMRAP 12 Push Ups 20 Double Unders 15 Russian Kettlebell Swings Book your class [...]
All Levels WOD A. EMOM for 6min 100m Row B. EMOM for 4 min 20 Sit Ups C. EMOM for 6 min 5 Deadlift (65%1RM) D. 3 Rounds for time: 250m Row 15 Toes to Bar 5 Deadlifts 100/70kg Beginners WOD A. EMOM for 6min 100m Row B. EMOM for [...]
All Levels WOD A. Hang Squat Clean 1-10-1-10-1 Loading: 95%, 50%,95%, 55%,95% B. EMOM for 6 min 5 Power Cleans Loading 62.5% C. 3 x 3min AMRAP Repeats 10 Pull Ups 5 Handstand Push Ups 10 Ring Dips Rest 3 min between AMRAPs, continue the AMRAP where you left off [...]
All Levels WOD Today is the first day now in our programming to get you ready for the CrossFit Games Open. Expect more Olympic weightlifting and specific Energy Systems Training over the next 8 weeks. Remember to participate in our very own ‘mini’ Open to get you ready for the real thing. [...]
All Levels WOD Today is the last day of the ski specific training! From tomorrow we move to get ready for the CrossFit Games Open! A. Snatch Balance 3-2-1-3-2-1 Rest 2 min B. AMRAP 12min 8 Chest to Bar Pull Ups 12 Box Jumps 24/20” 8 Thrusters 40/25kg Beginners WOD [...]
Merry Christmas everyone. All Levels WOD Todays workout is an annual tradition, do this in front of your decorated christmas tree and send us the pics! 100 Burpees for time Beginners WOD Same as All Levels Book your class