Posted on 31st March 2019 by Chris Cummins
A) Build to a heavy single in 12 minutes
-This isn’t enough time for a TRUE 1RM. Just build to something that feels heavy for today.
B) 1x Attempt at a 20 Rep Max back squat. Usually this will be around 75-80% of your 1RM but some of you may be capable of more. 1 Attempt at this. Hang in there!
1 Minute max calorie row
1 Minute Rest
1 Minute max Devils Press (2x 15/10kg)
1 Minute Rest
-Score will be LOWEST score of each in any one round.
Posted on 28th March 2019 by Chris Cummins
30 Box Jump Overs (24/20)
20 Wall Balls (9/7)
30 Pull Ups
-Rest 1:00 between rounds
-Following on from the open, I’ve decided to create us a series of benchmark workouts. Ones that we will do periodically to compare fitness levels as we go on our CrossFit journeys. We will add the others in over the coming weeks. Have fun!
Posted on 27th March 2019 by Chris Cummins
Superset x 4
8 Bench Press
Max UB TTB
-Same weight all 4 sets on the bench press, as heavy as poss!
1 Running lap (Full big west lane loop)
Russian KB Swings (24/20)
-15 Min Cap
Posted on 26th March 2019 by Chris Cummins
-Aim is to start with a challenging weight and build each set
8 Back Squats (60/40)
8 Back Rack Lunges (60/40)
8 Pull Ups
8 HR Push Ups
Posted on 25th March 2019 by Chris Cummins
15 Cal Row
10 DB Push Press (2x 22.5/15kg)
15 KB Swings (24/20)
Posted on 24th March 2019 by Chris Cummins
19.5 2nd chance
If you haven’t had a chance to have a go at the final open WOD, now is your chance. If you have, feel free to have another crack (ha!) or perhaps use the time to work on some weaknesses!
Good idea here could be a 5k run!? Shock horror!
Posted on 20th March 2019 by Chris Cummins
-As per last 4 weeks. Nothing structured… pick something you dislike or something you need to work on, and work on it! Nice and simple. It’s going to be thrusters tomorrow by the looks of things, perhaps with C2B pull ups, so perhaps go easy on the grip intensive stuff.
Partner 5000m Row
-Split as you desire. Get the rower counting down from 5000m and use the clock on the monitor for your time.
Posted on 19th March 2019 by Chris Cummins
Build to 8RM
-Aim for this is to increase on the weight used for last weeks 10RM
AMRAP 12 in 2’s
8 Devils Press (2x 15/10kg DBs)
12 Pull Ups
-Alternate full rounds
Posted on 18th March 2019 by Chris Cummins
6 Rounds (EMOM x36)
Min 1) 12/9 Cal Erg
Min 2) 21 Russian KB Swings
Min 3) 12/9 Cal Erg
Min 4) 21 Wall Balls
Min 5) 12/9 Cal Erg
Min 6) 21 Ball Slams (15/12kg)
-No rest between rounds, but rest the remainder of each minute (if any)
-You are able to choose the erg you use, if you want a specific one. Most will be rowing though!
Posted on 17th March 2019 by Chris Cummins
We have a second opportunity to complete the Open WOD today. If you did it on Friday, you have a chance to have another go and beat your score. If you’d rather not, coaches will be on hand to provide an alternative