Posted on 4th April 2019 by Chris Cummins
In a 15 Minute Window
1) Build to a heavy single hang clean and jerk
2) Build to a heavy single hang clean
Hang Squat Cleans (50/35)
Bar Facing Burpees
Posted on 3rd April 2019 by Chris Cummins
1) Max Reps Bench Press @ 60/40kg
3) Max Double KB Bent Over Row @ 2x 24/16kg)
4 KB Swings (32/24kg)
8 Wall Balls (9/7)
Posted on 2nd April 2019 by Chris Cummins
We’re doubling up this week, a benchmark today and Friday.
Todays is a mixed piece, which will test running, rowing and some strength elements.
On a running clock
Row 1000m for time
Establish a 3RM front squat (From the rack)
Run 800m for time
Establish a 3RM Deadlift (must be TnG)
We will grab a score for the Row, the Run AND both lifts.
Posted on 1st April 2019 by Chris Cummins
10 Push Press
Max UB Double Unders
-Build weight on the push presses each round
-If double unders are less than 100 Reps, do 2:00 max reps
3 Pull Ups
-Add 3 pull ups every round but keep the run and the burpees the same.
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!