CrossFit WOD – Saturday 18th July
Lets end the week strong, we’ve got some much needed Handstand Push Up maintenance work on the menu today, and a 30 minute AMRAP grinder with a heavy Deadlift so keeping our body engaged will be key.
Warm Up – with a KB:
6 Burpees over KB
10 Handstand Shrugs
12 Goblet Squats
10m Ostrich Walk
6 KB Single Leg Romanian Deadlifts E/side
CrossFit WOD – Friday 17th July
It’s Fiesta Friday, we rev up our engines on the rower today.
Warm Up:
5 x 100m Rowing
Attempt to stop at 100m.
Two Burpee penalty every metre over e.g. 103m = 6 Burpees.
Then:
20 Double Unders / Single Skips
10 Scap Pull Ups
5 Narrow Squats
10 Scap Circles
20 Double Unders / Single Skips
CrossFit WOD – Monday 13th July
Our favourite day – Monday !
Week 7 of our Ares training block and we kick off with our barbell complex and an Ares Barbell Builder.
Lets get stuck into it and have a great week.
Warm Up – 2 Rounds with a Barbell:
6 Hang Muscle Cleans
6 Hang Power Cleans
6 Power Cleans
6 Front Squats
6 Thrusters
6 Burpees Over the Bar
CrossFit WOD – Thursday 9th July
It’s Complex time ! We focus on the “pull” and attempting to nail that efficiency with the barbell.
Warm Up – 2 rounds with a Barbell:
5 Snatch Deadlift
5 Snatch Pull
5 Hang Power Snatch
5 Power Snatch
5 Strict Press
5 Push Press
CrossFit WOD – Wednesday 8th July
Let’s have some fun today, another classic Benchmark CrossFit WOD, “Kelly”.
Happy Hump Day!
Warm Up – with a MB
200m Run
10 Scap Pulls
10 Jumps Over MB
5 Scap Circles E/Way
10 MB Thrusters
10 Ring Rows
CrossFit WOD – Saturday 4th July
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq.
He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq.
CrossFit WOD – Wednesday 1st July
We continue our D-Load week with time to focus on our recovery so our members can hit the final 4-weeks with as much energy as possible.
Warm Up – with a MB
12 MB Deadlifts
10 MB Squats
12 Russian Twists
10 Burpees Over MB
12 Wall Balls
CrossFit WOD – Tuesday 20th June
It’s our “D-Load” week of our Ares Training Block, where we “ease off” in a sense from the heavy lifting and focus on more cardio based, technique sessions to give our body the time to recover from an intense 4-weeks.
Here’s Tuesdays WOD, get it team
Warm Up – with a KB/DB x 4 Rounds – 2 Rounds E / Arm
8 Tall Kneeling KB Press
8 Plank Scap Push Ups
8 KB Push Press E/Arm
8 Handstand Shrugs
CrossFit WOD – Saturday 27th June
The weekend is here, it’s time to pair up and push through todays Pairs Chipper!
Warm Up:
3 Rounds with a KB:
250m Row
5 KB Romanian Deadlifts (e / arm)
5 KB Thrusters (e / arm)
20m Bear Crawl
Scaling Options:
Wall Balls > Less Load
DB Snatches > Less Load
CrossFit WOD – Thursday 25th June
Our snatch development continues today as we build to a heavy working weight for Part As’ snatches,
We’re re-visiting a classic Open WOD, “13.1” and end with Part C below – looking forward to todays WOD!
Part C – 3 Sets:
8 Snatch Push Press
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