WODS and Latest News

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

Conditioning.

‘Morrison’

50-40-30-20-10

wall ball 10’/9′ 9/6kg

box jump 24/20

kettlebell swing 24/16kg

Strength.

push press 5 x 3 @ 82.5%

Conditioning.

4 rounds for reps

60sec cal row

60sec shoulder to overhead 42.5/30kg

60sec rest

Skill.

7 sets high hang snatch + hang snatch

Conditioning.

5 rft

7 hang power snatch 50/35kg

7 toes to bar

14 lunges

Strength.

Good mornings 4 x 8 @ 32% of 1rm back squat (tempo 3011)

Conditioning.

The Athlete Games Wod 3

8min amrap

8 deadlift 100/70kg

16 wall ball 10’/9′ 9/6kg

16 box jump 24/20

Skill.

handstand push-up

Conditioning.

10min amrap

40 double unders

20 kettlebell swings 24/16kg

10 burpee