• 25NOV
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    Nov 26 CROSSFIT- Wednesday

    Main – CrossFit Warm-up 3min of Double Unders then Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position. 4 X 0:30/30 Weightlifting Power Clean and Jerk (Build to a tough in 12mins) Metcon Metcon (Weight) Tempo Isabel This is “Isabel” done to a tempo pace. You

  • 25NOV
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    Wednesday 141126

    Main – Competitors WOD Weightlifting Every 2 minutes for 20 minutes (10 sets) Split Jerk (10 sets follow chart below) Strength Every 2 minutes for 10 minutes (5 sets) Deadlift (5 sets follow chart below) Strength Every 2 minutes for 6 minutes (3 sets) Speed Deadlifts (3×3@70%) Metcon Max Reps for HSPU (5 Rounds for

  • 24NOV
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    Nov 25- Tuesday

    Main – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 8min 80% effort 4 DL 155/105 Run 200m 10 HR pushups rest 4mins Metcon (AMRAP – Rounds and Reps) 8mins 90% effort 5 CTB chin ups 10 walking lunges 5 OHS 95/65 (adv: PS) rest 4mins Metcon (AMRAP – Rounds and Reps) 8mins 100% effort

  • 24NOV
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    Tuesday 141125

    Main – Competitors WOD Strength Front Squat (6 total sets, follow chart below. Rest 2 min.) Weightlifting Every 2 minutes for 20 minutes. (10 sets) Clean (10×1 follow chart below) Metcon Metcon (8 Rounds for weight) Every 3 minutes for 24 minutes (8 sets): Run 400 Meters 10 Box Jump-Overs (30″/24″) 1 Clean (Power or

  • 23NOV
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    241114- Monday

    Main – CrossFit Strength Front Squat (5×2, heavy and add weight each set) Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles


Main - CrossFit

Warm-up

3min of Double Unders

then

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

4 X 0:30/30

Weightlifting

Power Clean and Jerk (Build to a tough in 12mins)

Metcon

Metcon (Weight)

Tempo Isabel

This is “Isabel” done to a tempo pace.

You will perform 1 rep every 0:30 on the 0:30 until you complete all 30 reps, or, until you miss a rep. If you miss a rep, you are done with the WOD. You will then finish the remaining rounds by doing 5 Burpees every 0:30 on the 0:30.