Monday 1st September 2014 WOD
Warmup Mobility Squat Therapy/Active Stretching Strength OverHead Squat 5-5-5-5 WOD For time: 25 x OH Squat 20/30kg 10 x Burpees 10 x...
Saturday 30/8/24 "Fight Gone Bad" WOD
Warmup Mobility Squat therapy/Active Stretching then: Establish a max Calorie ROW in a 1 min (use as a benchmark for WOD) WOD "Fight Gone...
Friday 29-8-14 CrossFit Mobility
Warmup/Mobilise Lats/hips/ankles WOD "FranPee" for Time 40/25 kg 21,15,9 Thrusters Burpees Mobility Prone mobility for lower back using...
WOD Thursday 28th Aug 2014 "Bear Complex"
Strength Bear Complex Drills 3-3-3-3-3 Bear Complex WOD For Time: (Scaling Handstand Walking for Wall Walks) 3 x Bear Complex 10m Walk on...
WOD 27/8/14
Warmup Mobility 5 x wall walks 20 x pass backs 25 x Air Squats Tekkers Power Snatch progression WOD AMRAP 18 mins 4 x power snatches...
Big Chipper! WOD 26/8/14
Warmup/Mobilise Coach skills WOD For Time 800m Run/Row 10 x Thrusters 40/30kg 20 x Pullups 30 Toes to Bar 40 x Walking Lunges 50 x...
WOD 21/8/14 Hero Workout "Rankel"
Warmup Mobility Tekkers Deadlift/Burpee Pullups Strength Deadlift 5-5-5-5 WOD - Hero "Rankel" 20 min AMRAP 6 Deadlifts 60/100kg 7 x...
WOD 20/8/14
Warmup Mobility Hindi Pressups x 10 Bear Crawls 30m Active Stretch inc Hip Flexors WOD For Time 200m Run Sprint 12 Handstand Pushup 300m...
WOD 19/8/14 - 2min Rounds Best Efforts!
Warmup Mobility Skills 5 mins to establish 5rm backsquat max height box jump Ring Dip + Wall Ball Tekkers WOD (2min best efforts) 2 mins...
WOD 18/8/14
Warmup Mobility 5 mins Single Unders every 30 seconds perform 3 double unders Active Stretching Skill Tekkers SDHP/KB Swing WOD 15 min...
