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WODs
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Eat Paleo! Curried Twice-Baked Sweet Potatoes
You need to eat Paleo, and we’re going to help make it a bit easier to stick to it with weekly recipes. This week, we’re cooking a great side dish….
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Tues. 10th Jan. 2012
Lift – PP 1RM – 15 min amrap: 10 x Thrusters with a bar (40/25Kg), 10 x Pull-ups, 10 x KB Swings (24/16Kg)
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Mon. 9th Jan. 2012
Lift – DL Clinic (we badly need this, lets work on our technique). WOD – 7 RFT: 7 x DL @ body weight, (your welcome Linda) 7 x Box Jumps.
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Fri. 6th Jan. 2012
Lift – FS 1RM – 8 rft: 3 x Power Cleans (85% bodyweight), 3 x Broad Jumps
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Thurs. 5th Jan 2012
Strength – max time plank hold, max time squat hold. 2 of each with 1 min rest between. – on the minute: 5 x Burpees and max rep Thrusters. Goal…
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Wed. 4th Jan 2012
LEADER BOARD! “CrossFit Total” We will only be having the 5.30pm class for this. If you are not interested in being part of the leader board or are a beginner…
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Tues. 3rd Jan 2012
Lift – SP 3RM (5-5-5-3-3-3) – 50 x Plate Push-ups, 100 x Plate Squats, 150 x Plate Sit-ups.
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Skill sessions now available!
Want to get better at the overhead squat? Trying to master the handstand pushup? Starting this month, we are offering skill sessions for current members; coaches will work with you…
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Mon. 2nd Jan. 2012
Strength – how many air-squats can you do in 1 minute. 3 attempts, 2 min rest between. – 5 RFT: 5 x DB snatch left (50Ib), 5 x DB press…
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Sun. 1st Jan. 2012
HAPPY NEW YEAR EVERYONE!!!!!
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Fri. 30th Dec. 2011
Lift – Clean from power position WOD – King Burpees!!! Either 100/150 or 200 for time.
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