WOD of the Day – Saturday 7th November
A spicy Benchmark WOD is on the cards today with “The Chief”, the aim for today will be unbroken sets of the Power Cleans and looking for efficiency to maximise the 1 minute rest in between rounds.
The focus for the 9 minute AMRAP is to have limited rest and try break in between sets if possible – try go unbroken where possible.
Happy Saturday !
WOD of the Day – Saturday 31st October
Don’t be phased by the high volume rounds – the rep scheme is short and specific and today is all about pacing through the rounds consistently.
The aim today will be to try and go through as many unbroken rounds as possible before resting to get under the time cap – looking forward to this one !!!
WOD of the Day – Saturday 17th October
On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan.
Todays WOD is to honour the fallen heroes of August 6, 2011 for their legacy of sacrifice.
WOD of the Day (1 hour) – Saturday 10th October
A BIG SATURDAY partner session today, we have a lot of time beforehand to warm up so we can prep for the lifts we’ll be sharing in this WOD.
Let’s Warm Up:
2 Rounds with a KB:
5 KB Rack Squats (E/Side)
10 Hanging Scap Pulls
5 Single Arm Russian Swings (E/Side)
5 KB Cleans (E/Side)
10 Ring Rows
5 KB Thrusters (E/Side)
WOD of the Day (1 hour) – Thursday 8th October
Back squat and upper body strength to start today, a great opportunity for us to work on HSPU and Handstand walking technique and progressions too.
Part B is a low rep, high volume burner which will focus on our efficiency with the aim for minimal rest and unbroken rounds.
Let’s Warm Up:
3 Rounds with a Plate:
10 Zercher Squats
20m Bear Crawl (Forward & Backward)
10 Zercher Good Mornings
10m Burpee Broad Jumps
5 Inchworms
WOD of the Day (1 hour) – Saturday 3rd October
A Game-changer today as we combine numerous Hero & Benchmark WODs into one big Partner WOD – looking forward to getting stuck into this one.
Let’s Warm Up:
3 Rounds with a BB:
200m Run
10 Russian KB Swings
6 KB Hang Cleans (E/Side)
10m Broad Jumps
10 USA Swings
6 Push Press (E/Side)
WOD of the Day (1 hour) – Wednesday 1st October
Our mid-week WOD starts off with a running clock for HSPU and Pull Ups tech, and Part B we work on a barbell strength complex and a Chipper & Accessory work to finish off.
Let’s Warm Up:
3 Rounds with a Barbell:
6 Romanian Deadlifts
6 Tall Kneeling Strict Press
6 Front Squats
6 Push Press
6 Power Cleans
6 Overhead Squats
6 Burpees Over Bar
CrossFit WOD – Saturday 26th September
Today it’s one of our very own Benchmark WODs, “Hataitai”, a WOD designed by our Coach Dean.
Let’s Warm Up:
400m Run
3 Rounds with a KB:
6 Suitcase Deadlifts (E/Side)
4 Pike Push Ups
6 Laying Leg Raises
4 KB Cleans (E/Side)
6 KB Rack Squats (E/Side)
CrossFit WOD – Monday 21st September ⠀
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Monday Monster Mash !⠀
We kick off the week with Gymnastics Testing, Snatch & OH Squat Tech and an “Open Style” WOD to finish off our BIG MONDAY. ⠀
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Let’s Warm Up:⠀
2 Rounds with a KB:⠀
10 Cal Bike/Row⠀
10m Bear Crawl ⠀
5 Strict Press (E/Side)⠀
10m KB OH Walking Lunge (E/Side)⠀
10 Ring Rows⠀
10 Push Up⠀
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CrossFit WOD – Saturday 19th September
A BIG long endurance WOD today for the team, 10 rounds of a descending Goblet Squats starting with a high rep volume, coupled with cardio – wall sits and lunges for extra spice.
Let’s Warm Up:
2 Rounds:
20 Cal Bike / Row
10 Bird Dogs
20 Air Squats
10 Bear Dogs
20m Walking Lunge
