Results For Category: "Uncategorized"
Base Phase – Week 2
MondayMetcon“Speed Racer”8 Rounds5 Deficit Handstand Push Ups10 Dumbbell Snatches5 Shuttle Runs AimShoulder Endurance, Breath Control / Self Talk MobilityWall Hinge StretchBreakdancer Stretch…
Strength 11 July
MondaySkillsPower SnatchBuild to a heavy single Then 3 @ 90% of that Accessories1A) Push Press3-3-3-3-31B) PVC Pipe Push Press5 sets to failure…
Base Phase 1
MondayMetcon“This is 40”40 Pull Ups40 Bar Facing Burpees40 Power Snatches 40/25Kg40 Cal Row AimPacing Work / Staying Calm MobilityPigeon StretchShoulder Extension Stretch…
Strength Club: 4 July – 9 July
MondaySkillsHang SnatchBuild to a heavy single Then 3 @ 90% of that Accessories1A) Push Press3-3-3-3-31B) PVC Pipe Push Press5 sets to failure…
Last Week Semi-Strict Season
MondayMetcon“Row, Ski, Double DT”10 Rounds15/10 Cal Erg12 Deadlifts9 Hang Power Cleans6 Push Jerks *each round, alternate Row Erg and Ski Erg AimSerious…
Semi Strict 7/8 (Last time of the 20RM Back Squat!)
MondayMetcon“Field Trip”4 Rounds400m Runs21 Box Jump Overs12 Dumbbell Clean & Jerks AimCardiovascular, Lower Back / Enthusiasm MobilityPigeon Stretch on Box TuesdayStrength20RM Back…
Semi Strict 6/8 – Starting to Feel Like CrossFit Again!
MondayMetcon“2017 Regionasl Event 6”30/25 Cal Assault Bike20 Burpee Box Jump Overs 32/24Kg10 Sandbag Cleans AimIntensity / Self Talk MobilityBretzel Stretch TuesdayMetcon“Tombstone”AMRAP 141…
Semi Strict Season 4/8
MondayMetcon“Der Zauberberg”10 Strict Toes to Bar20 Dumbbell Power Cleans30 Dumbbell Burpee Deadlifts40 Cal Row50 Double Unders40 Cal Ski30 Dumbbell Burpee Deadlifts20 Dumbbell…
Semi-Strict Season 3/8
MondayMetcon“Because Reasons”4 RoundsRun 400m15 Power Snatches 35/20Kg9 Strict HSPU AimSkill / Breath Control MobilityHurdler StretchWall Hinge Stretch TuesdayStrength20RM Back Squat*Pick a weight…
Birthday Week!
MondayMetcon“Frinkiac”1,2,3…8,9,10,9,8…3,2,1Overhead Squats 45/30KgBar Facing Burpees AimShoulder & Back Endurance – Enthusiasm MobilityBretzel StretchShoulder Extension Stretch TuesdayMetcon“The Big Boss Man”AMRAP 121 Strict Muscle…