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W.O.D Saturday 28 May 2016

FITNESS/CROSSFIT

7AM- Boxing 

8AM- WOW SESSION 

 

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W.O.D Friday 27 May 2016

FITNESS/CROSSFIT

HERO WOD FRIDAY 

 

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W.O.D Thursday 26 May 2016

FITNESS
Hang – Pullup workshop
(hang- dead/hollow/reverse, scap retract, attempt pullup, assisted pullups- spot/band, loaded)

NICOLISH-
15min amrap
400m run
ME unbroken strict pullups/ 30 sec hang


CROSSFIT
12min AMRAP
3,6,9,12,15…. Of
Thrusters 42.5/25
Row

Rest 5 mins

12min AMRAP
1x lap of sled 20/empty
200m run

 

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W.O.D Wednesday 25 May 2016

FITNESS

Team of 4-
2 pace / 2 work 1:1
PACE- 500m row each
200 plate g20
200 o/h plate lunges
200 burpee to plate
200 plate squats

CROSSFIT
12min cap
Regionals events 3
For time…
104x wall balls
52x pull ups

Rest 3 mins

20min cap
Regionals event 4 
4RFT
15x power cleans 50/30
28x pistols

DAILY MESSAGE
FLEXIBLE DIETING INFO SEMINAR


30th May- 7pm

1st June- 7am & 10:30am

A guide to macros and eating for life!

FIND OUT IF IT'S FOR YOU!

 

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W.O.D Tuesday 24 May 2016

FITNESS

SLEDS- X 10 + rounds
Sprint 50m up and 50m back into
10m sled sprint up and 10m back into
100m sprint( one length/ to end – walk back recovery)


CROSSFIT
Complete all one after each other no rest

3RFT
15x T2B
15x box jumps 24/20

1 round
50x V-ups

3RFT
15x deadlifts 60/40
15x S2O 60/40

1 round
50x V-ups

3RFT
25x push ups
400m run 

 

DAILY MESSAGE

Do you want to win a free membership for you or a friend??
 

Share a video or photo to Facebook OR Instagram to nominate and tell us WHY they or YOU deserve to win!
- Winner receives 1 month free membership 
- Entries close May 31st

 

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W.O.D Monday 23 May 2016

FITNESS
MAX EFFORT 4 min stations X 2 rounds
Teams of 2 (1:1)
Box jumps
1min plank hold
burpees
1min plank hold
plate g20
1min plank hold
MB squat
1min plank hold


CROSSFIT
Test 1RM snatch 

16min AMRAP
10x over head squat 42.5/25
10x hand release burpees
10x KB swings 24/16

 

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