Friday 17 March 2017
Closed for St. Patricks Day However, Coaches will be in gym during the day to facilitate 17.4 All times will be posted on group page
Thursday 16 March 2017
Strength 1 Power Snatch + 2 Full Snatch + 3 OHS @ 75% of 1RM Snatch 5 Sets Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00” * WOD For Time (CAP 13min) 50 Ring Dip 50 Walking Lunges (R+L = 1) 50 Burpees 50 Box Jumps 24/20‘ * PEAK Active recovery 20min EMOM Bike or…
Wednesday 15 March 2017
Strength Front Squat 5×5 @ 80% of 1RM Sets on Clock 0:00, 3:00, 6:00, 9:00,12:00 * WOD- Partner 3rft (Cap 15min) 400m Run 40 Wall Ball Burpees 20/14 *Partners run together. *The Wall Ball Burpees are done alternating (20 each). * PEAK IWT Day 3 Rounds 8 Clean and Jerks 60/40kg – unbroken 12 Chest…
Tuesday 14 March 2017
Strength Bench Press 6×2 @ 87.5% 1RM Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 * WOD 12min Amrap 18 T2B 9 Push Press 60/42.5kg 72 DU’s * PEAK Deadlift 5×3 @ 80%-85% of 1RM Perform as a deficit (stand on plates)
Monday 13 March 2017
Open Workout 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185 lb. *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups…
Saturday 11 March 2017
Group Warm Up, Stretch & Mobility * Partner WOD Partner Murph (CAP 40min) 1.6K Run (Together) 100 Pull Ups 200 Push Ups 300 Air Squats 1.6K Run (Together) Run has to be done together but all reps of Pull Ups, Push Ups and Air Squats can be split up between pairs. 1 Work 1 Rest.…
Friday 10 March 2017
CrossFit Open Workout 17.3 * Strength EMOM 12min 1 Power Clean + 2 Push Jerks @80% 1RM C+J * PEAK For time (CAP 12min) 1Km Run 30 Clean and Jerks 60/42.5kg
Thursday 9 March 2017
Strength Back Squat 4×8 @ 75% of 1RM Sets on Clock 0:00, 3:00, 6:00, 9:00 * Partner WOD In pairs, one for one rounds, 14 Min AMRAP. Partner 2 rests while Partner 1 works 10 Front Rack Lunge 70/47.5kg 5 Deficit HSPU (Deficit = 20kg plates) *Rounds should be fast and unbroken so scale the…
Wednesday 8 March 2017
WOD For Time (18 Min Cap) Row/Run 900m 42 Wall Balls 20/14lbs 21 KB Swings 32/24kg Row/Run 600m 30 Wall Balls 20/14lbs 15 KB Swings 32/24kg Row/Run 300m 18 Wall Balls 20/14lbs 9 KB Swings 32/24kg * ROMWOD * PEAK 3 Rounds (each as fast as possible) 15 Power Snatch 35/25kg 10 Chest to Bar…
Tuesday 7 March 2017
WOD 10 Min AMRAP 7 Deadlifts 120/80kg 3 Burpee Bar MU * Skill/Gymnastics EMOM 10 Mins Opt 1: Minute one 1-5 Bar MU Minute two 50 DU’s Opt 2: Minute one 1-3 Bar MU Minute two 30 DU’s Opt 3: Minute one 5-10 Strict PU Minute two 30 DU’s Opt 4: Minute one PU Prog…