Tuesday 10/11/15
Today’s workout of the day is:
5 rounds
30 kettlebell swings 24/16kg
15 Burpees
Then
Accumulate 2mins in a L-sit
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Monday 9/11/15
Today’s workout of the day is: EMOM for 15mins Perform 1 snatch. Start with empty bar and add 5kg every min until failure. If you fail before 15mins pick the weight 2mins before you failed and do 2 snatch every min until end. Then 10-9-8-7-6-5-4-3-2-1 Pull ups Dips …
Sunday reading 8/11/15
Some reading for your morning coffee:
Breathe -crossfitsouthbay
5 rules to foolproof your paleo diet -robbwolf.com
Hamstrung -crossfitjournal
Friday 6/11/15
Today’s workout of the day is:
Squat
In 20mins work up to a heavy single.
Then
3 rounds
20 Deadlifts with 70% of heavy squat single
200m run
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Wednesday 4/11/15
Today’s workout of the day is:
AMRAP 15
20 Overhead Walking Lunges 20/15kg
10 Shoulder to Overhead 60/40kg
15 Burpees Over bar
Then Not for time:
50 strict pull ups
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Tuesday 3/11/15
Today’s workout of the day is:
Push Press
3-3-3-3-3
Then EMOM for 10 mins
5 push jerks using 85% of 3.
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Monday 2/11/15
Today’s workout of the day is:
3 Rounds For Time:
12 Front Squats (from ground) 80/60kg
10 Pull-Ups
Then not for time:
5 Rounds
5 Strict Toes to Bar
5 Strict Handstand Press-Ups
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Saturday 31/10/15
Todays team wod is:
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TEAM WOD For Time (as a pair) 400m Run 60 Ring Row 120 Air Squat 200m Run 120 Air Squat 60 Ring Rows 400m Run 60 Ring Row 120 Air Squat |
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Friday 30/10/15
Todays workout of the day is:
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STRENGTH 5-5-5 Press ASSISTANCE 5-5-5 Shrugs METCON 5 RFT 10 Burpee Wall Ball 100m run with Ball |
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Thursday wod 29/10/15
Today sees the start of another block of gymnastic classes start. This will be at 17:30 and will now not only cover gymnastics but we will work on some technique as well. Remember BJJ class is on as well straight after the gymnastics class. This class is £3 for members and £5 for none members.…