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W.O.D Tuesday 9 Fberuary 2016

FITNESS
10 rounds
10 x kb deadlift
10 x kb SDLHP
10 x kb Swing
10 x kb goblet squat
10 x kb lunges
10 x sit-ups (kb in front of feet must touch KB each time)


CROSSFIT
5x Through
200m row
200m sprint
Rest 2 mins

10RFT
5x Snatches 
50/30
1x Rope climb

 

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W.O.D Monday 8 February 2016

FITNESS
10min AMRAP stations
a. 30 MB lunges
   20 pushups
   10 MB situps
rest 2mins
b. 30 MB squats
    20 leg up crunches
    10 burpees
    200m run
REPEAT X2
 


CROSSFIT 
Test 
ME pull ups
ME HSPU
3 sets of each 
with 2 minutes 
rest in between

Open WOD 12.1
7min AMRAP
Burpees
Rest 3 minutes
Block run

 

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W.O.D Saturday 6 February 2016

FITNESS/CROSSFIT

8AM WOW SESSION 


BARBELL SEMINAR @ 9:15AM

 

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W.O.D Friday 5 February 2016

FITNESS/CROSSFIT

A/T

 

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W.O.D Thursday 4 February 2016

FITNESS
Teams of 4
BUY IN 4x 400m (1 each)
200 bar thrusters
200 pushups
200 box jumps
200 burpees

2 work at a station -1 on 1 off
while 2 complete 30/40 cals on the bike – 1on 1 off
once bike team is complete team members rotate and continue where others left off.

CROSSFIT

For time complete…
50x cal row
40x push ups
30x box jumps
20x S2O 60/40
10x Snatch 60/40
20x S2O 60/40
30x box jumps
40x push ups
50x cal row

 

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W.O.D Wednesday 3 February 2016

FITNESS
SLEDS
20m sled push into 50 air squats
40m sled push into 40 air squats
60m sled push into 30 air squats
80m sled push into 20 air squats
100m  sled push into 10 air squats

Finisher
5-10 X 10m sled sprints @100% 


CROSSFIT
30min AMRAP
11x C2B pull ups
22x OHS (bar)
33x DUs
- Every 6 minuets complete a 400m run 
starting from 0min

 

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