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CrossFit WOD – Wednesday 3rd June

CrossFit WOD – Wednesday 3rd June

CrossFit WOD – Wednesday 3rd June

We’re training our anaerobic capacity with Part B of todays WOD, as well as breaking down different aspects of the pull up to increase efficiency !

Warm Up – 2 Rounds:
100m Row
10 Scap Pull Ups
3 Abseils
10 Scap Circles
5 Burpee Broad Jumps
Then – 2 Rounds:
30 sec Hollow Hold / Rocks
30 sec Arch Hold / Rocks

Scaling Options:
A.
Negative Pull Ups > Banded Negative Pull Ups
Kipping Swings > Hollow / Arch Rocks

B.
21 / 18 Cal Row OR 15 / 12 Cal Bike
3 Rope Climbs > 3 Half Rope Climbs > 6 Abseils
Push Jerks > Less Load > Push Press

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CrossFit WOD – Tuesday 2nd June

CrossFit WOD – Tuesday 2nd June

CrossFit WOD – Tuesday 2nd June

Let’s get stuck into day two of our first week of our CrossFit training cycle, “Ares”

Warm up – 5 min AMRAP:
5 Ring Rows
10 Push Ups
15 Air Squats
20m Shuttle Run
Then:
1 minute Banded Lat Stretch (each side)
1 minute Butterfly Stretch

Scaling Options:
Thrusters > Less Load > KB / DB Thrusters > Wall Balls

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CrossFit WOD – Thursday 28th May

CrossFit WOD – Thursday 28th May

For day 4 of our “Ares” Testing Week we’ve have a lightweight, short sharp HERO WOD – “RANDY”.
It’s all about Oly Lifting efficiency and Barbell cycling today !

2 Rounds with Dowel
10 Bar Passes
10 SOTS Press
10 Overhead Squats
10 Bar Dislocates
Then with a Barbell
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Overhead Squats
5 Snatch

Scaling Options:
• 75 Snatches > Less Load > 50 Snatches

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