Workout of the Day

  • Saturday 20th January

    Posted on 19th January 2018 by Chris Cummins

    Saturday Morning Madness

  • Friday 19th January

    Posted on 18th January 2018 by Chris Cummins

    WOD

    CrossFit Total
    In 45 Minutes, build to a heavy single in
    Back Squat
    Shoulder Press
    Deadlift

     

  • Thursday 18th January

    Posted on 17th January 2018 by Chris Cummins

    Skill/Strength

    Toes To Bar
    Spend 10 – 15 minutes working progressions towards Toes To Bar.
    -If you have TTB, do 3 – 5 sets of submaximal reps, working on a tight kip and great positions.

    WOD

    Open WOD 12.3
    AMRAP 18
    15 Box Jumps (24/20)
    12 Push Press (52.5/35)
    9 Toes To Bar

  • Wednesday 17th January

    Posted on 16th January 2018 by Chris Cummins

    Skill/Strength

    Cluster
    A) Movement breakdown
    B) Heavy Single

    WOD

    AMRAP 12
    15 Thrusters (35/25)
    15 Over bar burpees

  • Tuesday 16th January

    Posted on 15th January 2018 by Chris Cummins

    Skill/Strength

    Single DB Strict Shoulder Press
    A) To 5RM/side
    B) 3 x 5 @ 5-7.5kg less

    WOD

    For Time (15 min cap)
    50 KB Swings (24/20)
    50 Double Unders
    50 Pull Ups
    50 Wall Balls

  • Monday 15th January

    Posted on 14th January 2018 by Chris Cummins

    Skill/Strength

    Turkish Get Ups
    20 Minutes to accumulate reps
    -Work in unbroken sets of 3-5 reps/side
    -Doesn’t have to be maximal, try to cycle through reps with a clear pause at each ‘step’

    WOD

    AMRAP 10
    2,4,6,8,10 etc
    STOH (50/35)
    Box Jump Overs (24/20)

  • Friday 12th January

    Posted on 11th January 2018 by Chris Cummins

    Skill/Strength

    Single Leg, Doube DB Deadlifts
    4 x 10/side
    -Same weight each set

    WOD

    For Time (15 min cap)
    1000m Row
    50 Burpees
    30 Pull Ups

  • Thursday 11th January

    Posted on 10th January 2018 by Chris Cummins

    Skill/Strength

    For 20 Minutes
    20 Abmat Sit Ups
    20 Double KB FR Box Step Ups
    20 Hollow Rocks
    50m Farmers Carry

    WOD

    AMRAP 10
    (3,6,9,12,15 etc)
    Thrusters (50/35)
    TTB

  • Wednesday 10th January

    Posted on 9th January 2018 by Chris Cummins

    Skill/Strength

    Floor Press
    3 x 8
    -Same weight each set
    -Rest 2:00 between sets

    WOD

    AMRAP 18
    18 DB Snatch (22.5/15)
    14 Single DB FR Lunges
    10 Box Jump Overs (24/20)

  • Tuesday 9th January

    Posted on 8th January 2018 by Chris Cummins

    Skill/Strength

    Seated Box Jump
    8 x 3
    -Rest 2:00 between sets

    WOD

    Rowing Intervals
    1:30 on
    2:30 off
    x 6 Sets

    Scores to be written down are highest and lowest distances in an interval.

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