Monday 27 January 2020
Core/Midline EMOM 5 Mins 20 Second Hanging L-sit *Rest remainder of minute * WOD For Time (10-12 min cap) 2 Rounds 30 Burpee Box Jump Overs 30 Overhead Squats @24/20′ @52.5/30kg * PEAK Back Squat 5×5@85% of 1RM
Wednesday 6 November
Olympic Lifting Barbell 5x Complex 1 Power Clean 2 Front Squats 3 STOH 000,230.500.730,1000 *7 mins to build to heavy weight for complex * WOD For Time (10-12 min cap) 2 Rounds 30 Burpees to Target 30 KB Swings 15 Box Jump Overs 15 TTB @32/24kg @24/20′ * PEAK Strength Circuit 4 x 8 Kettle…
Tuesday 17 April 2018
Strength 5×5 Strict DB press, immediately into 10 HSPU 000,230,500,730,100 *Kipping HSPU WOD 15 Min AMRAP 9 Push Press 6 Front Squats 3 Burpee Bar Muscle Ups @60/40 Peak Push Press 5×3@ 85% of 1RM Strict Press Inbetween Sets 10 DB Bent over each side (30/22.5) REST AS NEEDED INBETWEEN
Friday 23 March 2018
Open workout 18.5
Monday 10 July 2017
Strength Front Squat 7×2 @85% of 1RM 0:00, 2:30, 5:00, 7:30, 10:00, 12:30, 15:00 * WOD 9min AMRAP (Reps) 5 Wall Balls 20/14lbs 1 Strict Muscle Up 10 Wall Balls 20/14lbs 2 Strict Muscle Up 15 Wall Balls 20/14lbs 3 Strict Muscle up Etc… * PEAK 4 Rounds 20 Cal Bike or Row (If you…
Tuesday 20 June 2017
Skill Handstand * WOD 15min AMRAP 400m Run 15 Deadlift 100/70kg 20 Wall Balls 20/14lbs * ROMWOD * PEAK Strength Circuit Pendlay Row 4×10 70/50kg Romainian Deadlift 4×12 70/50kg GHD Weighted Back Extension 4×10 (10kg plate)
Wednesday 8 February 2017
Strength/Oly Clean and Jerk 5×2 1= 2 Full Clean + 2 Split Jerks @85% Sets on Clock 0:00, 3:00, 6:00, 9:00, 12:00 Not Touch and Go Reps * WOD Crossfit Open 16.2 Beginning on a 4-minute clock, complete as many reps as possible of 25 T2B 50 DUs 15 Squat Cleans 60/42.5kg If completed before…
Saturday 22 October 2016
Mobility 15 Mins * WOD- Partner 30min AMRAP 10 Split Jumps 10 Cleans 40/30kg 10 Burpees Over Bar 10 KB Swings 24/16kg 20 Split Jumps 20 Cleans 40/30kg 20 Burpees Over Bar 20 KB Swings 24/16kg 30 Split Jumps 30 Cleans 40/30kg 30 Burpees Over Bar 30 KB Swings 24/16kg …. Keep adding 10 reps…
Wedneasday 27 July 2016
WOD 4 Rounds for Time 200m Run 20 KB Push Press 24/16kg (Right Arm) 200m Run 20 KB Push Press 24/16kg Left Arm 1 Min Rest Between Rounds Skill Muscle Up Practice?Skill False Grip Strengthening Emom 10 Mins 5-10 False Grip Pull Ups 5-10 False Grip Ring Rows
Wednesday 13 July 2016
Strength/ Skill Snatch Priority (A) Drop Snatch (10min) 5x7reps at very light weight (speed and technique) Sets on Clock 0:00,2:00,4:00,6:00,8:00,10:00,12:00 (14:00-24:00 work on B) (B) Snatch Grip Push Press from behind the neck (10min) Play around on empty barbell thinking about positioning then add weight and build to a Heavy 3 Reps WOD ”Light &…