CrossFit WOD – Tuesday 23rd June
Todays Part B is named “Chimera” after the the monstrous fire breathing creature of Lycia (in Greek Mythology).
When you see what’s in store today, you’ll see it’s named appropriately.
Part A – 12 min EMOM
Min 1 – Kipping Pull Ups
Min 2 – HSPUs
Min 3 – Pistols
Min 4 – Candlesticks
CrossFit WOD – Saturday 20th June
The weekend is here !
It’s all about our hip hinge movement with our snatches & box jump over couplets for Part A, followed by Candelsticks and Rope Climbs.
Bring on the weekend whanau
Warm Up:
250m Row
With a DB:
6 Half Kneeling DB Press (E/Arm)
10m Burpee Borad Jumps
8 DB Goblet Squats
10 DB Snatch
CrossFit WOD – Thursday 18th June
The weekend is almost upon us and it’s the prefect time in our programme to start off with practice for our continued development with Part A, followed by Part B with a good test to our anaerobic capacity.
Part A
Handstand Walk Practice
Kipping Pull Up Practice
CrossFit WOD – Tuesday 16th June
Today we one of our classic CrossFit Girl Benchmark WODs – Isabel.
We continue our conditioning efforts to improve our output on the Bike / Ski / Row with our percentage efforts in Part C.
Keep dry peeps and see you soon at FRF !
Warm Up – with a Barbell:
5 Snatch Grip Deadlifts
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Overhead Squats
5 Hang Squat Snatch OR Hang Power Snatch + Overhead Squat
CrossFit WOD – Saturday 13th June
Deputy Zirkle was killed in on-duty car accident on the 15th March 2018.
12 Rounds – Deputy Zirkle’s last radio traffic, he was 12 minutes out from the call for service he was responding to.
1784 – Deputy Zirkle’s badge number.
CrossFit WOD – Friday 12th June
TGIF for todays Partner WOD !
Warm Up:
2 Rounds With A Plate
8 Race car Squats
8 Plate Inchworms
16 Plate Jumps
8 Burpee Plate Snatches
8 Plate Thrusters
Scaling Options:
100 DUs > 60-80 DUs > 200 Singles
Box Jumps Overs > Box Step Overs > Box Vaults
Wall Balls > Less Load
Deadlifts > Less Load
CrossFit WOD – Wednesday 10th June
Happy Hump Day !
Single leg strength day for Hump Day, as we also work on our upper body technique & strength with our HSPU.
Warm Up:
200m Run
15 Air Squats
15 Scap Push Ups
10 Lunges + Lateral Twists
10 Ring Rows
5 Heel Toe Touches
5 Handstand Shurgs
Scaling Options:
A
Strict HSPU < HSPU > Negative HSPU > Box HSPU > Pike HSPU
Weighted Pistols < Pistols > Box Step Ups
B
400m Run OR 500/400m Row OR 30/21 Cal Bike
Wall Balls > Less Load
www.loukacrossfit.com
CrossFit WOD – Monday 8th June
It’s Monday and its right into barbell efficiency work with our Power Cleans and a Strict CTB superset.
Warm Up – 2 Rounds of:
20m Bear Crawl
10 Hanging Scap Pulls
20m Gorilla Crawls
10 Hanging Scap Circles
20m Crab Walk
10 Hanstand Shurgs
Then – with and Empty Barbell
6 Deadlifts
6 Clean Pulls
6 Hang Muscle Clenas
6 Front Squats
6 Hang Power Cleans
6 Power Cleans
Scaling Options:
Hang Power Cleans > Hang Muscle Cleans > KB Hang Power Cleans
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CrossFit WOD – Friday 5th June
TGIF the weekend is almost here, today we work on unbroken odd-object sets for Part A and look focus on single leg strength in Part B.
We finish off our Fiesta Friday with a metcon to flush out the lactic build with our 400m row/s.
Happy Friday !
Warm Up:
Bear Crawl Tag
Then – 2 Rounds:
10 Walking Lunges
10 Burpee Broad Jumps
Scaling Options:
B.
DB OH Walking Lunge > Plate OH… > Plate Walking…. > Walking Lunge > 20 Lunges
Single DB Box Step Ups > Less Load > Box Step Ups
200m Run OR 250 / 200m Row OR 15 / 10 Cal Bike
C.
400m Row OR 24 / 16 Cal Bike
CrossFit WOD – Thursday 4th June
Maintenance time for our Double Unders and Snatch Tech as we focus on a slightly higher volume than our testing week 3RM Snatch, but less volume.
Part C isn’t just about the “guns show” but taking time to isolate muscle groups we often overlook, which will help our overall lifting strength & technique.
Warm Up with a Plate
3 Burpee Plate Snatches
5 Weighted Sit Ups
7 Plate Calf Raises
9 Strict Knee Raises
11 Plate Jumps
Scaling Options:
Toes To Bar > Knees to Chest > Knee Raises > V-Ups
20 DU’s > 10 DU Attempts > 40 Single Skips
