Workout of the Day

  • Thursday 1st March

    Posted on 28th February 2018 by Chris Cummins

    Tomorrow brings us 18.2

    If you’re not planning on doing 18.2 then decide on a ‘Benchmark WOD’. Either a Girl or a Hero WOD and complete it.

    If you’re doing 18.2 use the time in this class to mobilise and hone skills. Double unders, TTB, Muscle Ups, Pull Ups, Olympic weightlifting movements under the watchful eye of the coach.

  • Wednesday 28th February

    Posted on 27th February 2018 by Chris Cummins

    WOD

    21-18-15-12
    Strict Pull Ups
    Burpee BJO (24/20)

    18 Min Cap*

    Rest 5:00 after time cap before:

    Buyout

    Buy Out – For Time
    Row 40/30 Cals
    Run 800m

     

  • Tuesday 27th February

    Posted on 26th February 2018 by Chris Cummins

    Skill/Strength

    WOD Movements. Spend time going through technical breakdown for the Double unders, Push ups and Power Cleans. Then spend time building weight for the WOD.

    WOD

    Havana

    Complete as many rounds as possible in 25 minutes of:
    150 double-unders
    50 push-ups
    15 power cleans

    -85/55kg

  • Monday 26th February

    Posted on 25th February 2018 by Chris Cummins

    Skill/Strength

    WOD movements breakdown, and time spent building weight for the WOD.

    WOD

    For Reps
    1 Min Front Squats
    1 Min Push Jerk
    2 Min Front Squats
    2 Min Push Jerk
    3 Min Front Squats
    3 Min Push Jerk

    -60/40kg

  • Friday 23rd February

    Posted on 22nd February 2018 by Chris Cummins

    CrossFit Games Open Workout 18.1

    AMRAP 20

    8 TTB
    10 DB Hang Clean and Jerks (22.5/15)
    14/12 Cal Row

  • Thursday 22nd February

    Posted on 21st February 2018 by Chris Cummins

    Recovery Day

    Tomorrow brings us 18.1

    If you’re not planning on doing 18.1 then decide on a ‘Benchmark WOD’. Either a Girl or a Hero WOD and complete it.

    If you’re doing 18.1 use the time in this class to mobilise and hone skills. Double unders, TTB, Muscle Ups, Pull Ups, Olympic weightlifting movements etc.

  • Wednesday 21st February

    Posted on 20th February 2018 by Chris Cummins

    Skill/Strength

    5 x Max Effort Sets
    -Either Weighted/C2B/Strict/Banded/Seated/Ring Rows or Seated Lat Pull Downs.

    Choose a scale that makes it tough for between 5-15 reps and perform 5 working sets.

    WOD

    3 x 1 Min Max Reps per station
    1 Min Cal Row
    1 Min HRPU
    1 Min BJO (24/20)
    1 Min Rest

    -Score is TOTAL reps.

  • Tuesday 20th February

    Posted on 19th February 2018 by Chris Cummins

    Skill/Strength

    Back Squat
    To 8RM

    WOD

    5 RFT
    40 Double Unders
    20 Alternate Lunges
    10 KB Swings (32/24kg)

  • Monday 19th February

    Posted on 18th February 2018 by Chris Cummins

    Skill/Strength

    Toes To Bar
    -Spend 10-15 minutes working TTB Progressions. The aim is to work on positions/drills to HELP you with the WOD. Not to fatigue you before it, so don’t do TOO many. By the end of the 15 minutes you should have a suitable scale for the WOD.

    WOD

    AMRAP 14
    60 Cal Row
    50 TTB (Scale accordingly)
    40 Wall Balls
    30 Burpees
    20 C2B Pull Ups

  • Saturday 17th February

    Posted on 16th February 2018 by Chris Cummins

    Saturday Morning Madness

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