OPEN GYM 1200-1400
Sunday 23/9/18
Don’t forget your areas of improvement!
Saddle 2 mins
Forward fold 2 mins
Saddle archer 1 min each side
Seated straddle 2 mins
Lizard 2 mins each side
Fragon 2 mins each side
Low dragon 2 mins each side
Rest 2 mins
10X1 MINUTE ROUNDS 25 AIR SQUATS MAX REP CLEAN AND JERK REST 2 MINUTES BETWEEN ROUNDS MONDAY 10/9/18 BOUND ANGLE 2 MINS PIGEON 2 MINS EACH SIDE SINGLE LEG FORWARD FOLD 1 MIN EACH SIDE LIZARD 2 MINS EACH SIDE SADDLE 2 MINS TWISTED CROSS 1 MIN EACH SIDE SADDLE EAGLE 1 MIN EACH SIDE…
9/11 TRIBUTE WOD 2001M RUN/ROW/BIKE 11 BOX JUMP 24/30″ 11 THRUSTERS (40/60) 11 BURPEE C2B PULL UPS 11 POWER CLEAN (55/80) 11 HSPU 11 KB SWING (16/24) 11 T2B 11 DEADLIFT (55/80) 11 PUSH JERK (35/50) 2001M RUN/ROW/BIKE TUESDAY 11/9/18 SEATED STRADDLE 2 MINS SEAL POSE 1 MIN SEATED CROSS SHIN 1 MIN EACH SIDE…
1-1-1-1-1 SPLIT JERK WEDNESDAY 12/9/18 THREAD THE NEEDLE 1 MIN EACH SIDE PUPPY DOG 2 MINS SADDLE ARCHER 1 MIN EACH SIDE HALF SADDLE 2 MINS EACH SIDE LOW DRAGON 1 MIN EACH SIDE STANDING STRADDLE 1 MIN TWISTED CROSS 1 MIN EACH SIDE SEAL 1 MIN SINGLE LEG FORWARD FOLD 2 MINS EACH SIDE…
-OPEN GYM- SKILLS STRENGH MOBILITY CATCH UP BEACH WOD -AEROBIC CAPACITY- E3MOM FOR 30 MINUTES 12/10 BIKE OR ROW -ENDURANCE TRAINING- ‘SHORT AND HEAVY’ 5 ROUNDS 50M BEAR CRAWL DB PUSH (HEAVY) 100M DB OVERHEAD CARRY (HEAVY) 25 DB SITUP ‘LONG AND LIGHT’ 4 ROUNDS 400 M DB SHOULDER CARRY (MODERATE) 150M DB SUITCASE CARRY…
FRIDAY 14/9/18 SUPINE TWIST 1 MIN EACH SIDE SEATED STRADDLE 2 MINS SINGLE LEG FORWARD FOLD 1 MIN EACH SIDE INTO QLT 1 MIN EACH SIDE PUPPY DOG 1 MIN THREAD THE NEEDLE 1 MIN EACH SIDE LOW DRAGON 1 MIN EACH SIDE SUMO SQUAT 2 MINS SADDLE 2 MINS SEATED CROSS SHIN 1 MIN…
TEAM WOD 1000-1200
AT CROSSFIT ENABLE
SATURDAY 15/9/18
LIZARD 2 MINS EACH SIDE
FRAGON 2 MINS EACH SIDE
DRAGON 2 MINS EACH SIDE
PIGEON 2 MINS EACH SIDE
FROG 2 MINS
SADDLE ARCHER 30 SECS EACH SIDE
SADDLE EAGLE 30 SECS EACH SIDE
REST 2 MINS
OPEN GYM 1200-1400
SUNDAY 16/9/18 WEAKNESS WORK
SADDLE 2 MINS
FORWARD FOLD 2 MINS
SADDLE ARCHER 1 MIN EACH SIDE
SEATED STRADDLE 2 MINS
LIZARD 2 MINS EACH SIDE
FRAGON 2 MINS EACH SIDE
LOW DRAGON 2 MINS EACH SIDE
10 ROUNDS 300M RUN 20 ALT KB SNATCH 10 HR PRESS UP MONDAY 3/9/18 TWISTED CROSS 1 MIN EACH SIDE LIZARD 2 MINS EACH SIDE DRAGON 1 MIN EACH SIDE THREAD THE NEEDLE 1 MIN EACH SIDE SEATED CROSS SHIN 2 MINS EACH SIDE SINGLE LEG FORWARD FOLD 2 MINS EACH SIDE SADDLE 2 MINS…
EMOM 30
10 STRICT PULL UP
10 STRICT RING DIP
10 STRICT HSPU
TUESDAY 4/9/18
SADDLE ARCHER 1 MIN EACH SIDE
SEAL POSE 1 MIN
TWISTED CROSS 1 MIN EACH SIDE
SUPINE TWIST 1 MIN EACH SIDE
PUPPY DOG 2 MINS
THREAD THE NEEDLE 1 MIN EACH SIDE
REST 2 MINS
