Archive

Strength.

Back squat every 2min

1 x 6 65%

1 x 4 75%

1 x 2 85%

1 x 2 90%

1 x 1 95%

rest 3min.

1 x max effort 90%

Conditioning.

day 8 of 12 Days of Christmas

‘Baseline’

500m row

40 squats

30 sit up

20 push up

10 sit up

Day6 of 12 Days of Christmas

Conditioning.

Hero WOD ‘Colin’

6 rft

400m run with sandbag (subbed bumper plate 20/10kg)

12 push press 52.5/37.5kg

12 box jump 24/20

12 sumo deadlift high pull 42.5/30kg

Skill.

15min work up to heavy 3 rep power snatch.

Conditioning.

Day5 of  12 Days of Christmas.

‘Isabel’

30 snatches for time 60/40kg

Day4 of 12 Days of Christmas.

Open gym.

Opportunity to catch up on any of the bench mark workouts you may have missed this week and also to work on some skills.

Conditioning.

Flight Simulator

unbroken double unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

if you fail to complete a set unbroken then restart that set.

Strength.

Pendlay row 5,5,5,5,5

Conditioning.

Day3 of 12 Days of Christmas

CrossFit Open WOD 11.2

15min amrap

9 deadlift 70/45kg

12 push up

15 box jump 24/20

Skill.

work up to heavy 3 rep thruster.

Conditioning.

Day2 of 12 days of Christmas

Fran

21-15-9

thrusters 42.5/30kg

pull up

Strength.

Back squat every 2 min.

1 x 6 65%

1 x 4 75%

1 x 2 85%

1 x 2 90%

1 x 1 95%

Rest 3min

1 x max effort 87%

Conditioning.

1st day of Christmas.

Annie

50-40-30-20-10

Double unders

Sit up