Blog

INTERMEDIATE 29/04/2019

A. Strength 4 sets of Station 1 – 20 Russian Kettlebell SwingsStation 2 – Dumbbell Front Squats x 12-15 reps Station 3 – Supine Ring Rows x 10-12 reps Station 4 – weighted Plank Hold x 60 seconds B. Conditioning For time:750 Meter Row25 Burpee Box Jump or Step-Overs C. Acessory Reverse Crunch + Deadbug: […]

CF Intermediate – 27/04/2019

Warmup: 10 min 12 Cal Row 12 Half Kneeling Bottom Up KB Press (6 per arm) 12 Plank to Elbow12 hollow rocks Mobility: Squat, Shoulder, Ankle A. Conditioning: For time – in teams of 2, only 1 person in working: 2000m row 150 one arm dumbbell push press 100 one arm dumbbell front squats 50 […]

Crossfit 90 – 27/04/2019

Gymnastic Strength Focus: I) HSPU Strength: 4 sets in drop set format:– max reps. strict HSPUs (first 2 sets: 1-2 abmats; 2-4: 0-1 abmats), directly into– max reps Standing Pike HSPU– max reps Battle Rammers 2 min rest after each set II) PULLUP Strength: 4 sets:– 8-10 pull-ups (vertical pulling up) use weight if you […]

INTERMEDIATE 26/04/2019

A. Strength (00:15-00:35) Station 1: Supine Ring Rows x 10-12 reps Station 2: Nose-to-Wall Handstand Hold x 60 seconds Station 3: Single-Leg Squat Variant x 30-40 seconds each side B. Conditioning Every 5 minutes, for 30 minutes (6 sets) for times:10 Strict Pull-Ups15 Toes to Bar20 Push-Ups25 Wall Ball Shots (20/14) C. Acessory Double Alternating […]

CROSSFIT 26/04/2019

A. Strength Floor Press: 5-4-3-2-1+Rest 2:00 between sets – Build to a 1RM. – Beginner: Perform sets of 3 reps x 8-10 sets working on technique and adding weight if form permits. – Use whatever grip people are most comfortable with – The purpose of a floor press to build the top-range of the bench […]

INTERMEDIATE 25/04/2019

A. Strength (00:15 – 00:35) 3 sets of:Dumbbell Bench Press x 8-10 reps Side Plank Hold with DB x 45 seconds each side Supinated-Grip Bent-Over Barbell Row x 8 reps Rest 60 seconds B. Conditioning (00:35-00:55)Complete as many rounds and reps as possible in 12 minutes of:18/12 Calories of Rowing12 Dumbbell Push Press6 Strict Pull-Ups […]

CROSSFIT 25/04/2019

A. Strength (00:15 – 00:40) 1)Power Clean: 3 warmup sets then 5 x 3 @80%, every 90 seconds– Of last Monday– Reset on each rep, no bounching and touch and go 2)Back Rack Bulgarian Barbell split squats2 warmup sets then 4 x 5 each side – Goal is to beat loading achieved last week by […]

INTERMEDIATE 24/04/2019

A. Prep for WOD (00:10 – 00:20) OH mobility and some running drills then warmup for Snatch with (60/42,5) B. Conditioning (00:20-00:50) With a partner: 0:00-8:00Max 400 meter runs (3 rounds, in relay) A runs 3 rounds @90% then B runs 3 rounds @90% for 8 min, score is total rounds 8:00-16:00Max DB Hang Clean […]

CROSSFIT 24/04/2019

A. Prep for WOD (00:10 – 00:20) OH mobility and some running drills then warmup for Snatch with (60/42,5) B. Conditioning (00:20-00:50) With a partner: 0:00-8:00Max 400 meter runs (3 rounds, in relay) A runs 3 rounds @90% then B runs 3 rounds @90% for 8 min, score is total rounds 8:00-16:00Max Power Snatches (60, […]

INTERMEDIATE 23/04/2019

A. Strength (00:15-00:35) Station 1: Supine Ring Rows x 10-12 reps Station 2: Nose-to-Wall Handstand Hold x 60 secondsStation 3: Single-Leg Squat Variant x 30-40 seconds each side B. ConditioningEMOM for 20 minutes (5 sets of each):Minute 1 – 12/8 Calories of AB/Ski/rowingMinute 2 – 20 Alternating Reverse Lunges with KBs/DBsMinute 3 – 30-Second Front […]

CROSSFIT 23/04/2019

A. Strength (00:15-00:35) 1a) DB Neutral Grip Bench Press: 2 warmup sets then 4 x 8 – (palms facing in) 1b) Ring Rows w. rotation: 2 warmup sets4x 12– pronated to neutral grip B. Conditioning (00:35-00:55) EMOM 12: ODD Minutes: strict Handstand Push-up Volume Accumulation or Practice EVEN Minutes: Double Unders Volume Accumulation or Practice […]

INTERMEDIATE 20/04/2019

A. Strength:Five sets of:Front Squat x 5 reps @ 75-80%Rest 2 minutes C. Conditioning: AMRAP 20 with a partner:10 Calorie Bike or Ski Erg10 DB Front Squats 10 Alt. DB Snatches *One athlete completes a full round at a time.

CROSSFIT 90 – 20/04/2019

A. Strength:Five sets of:Front Squat x 5 reps @ 75-80%Rest 2 minutes B. AFAP, but not for time:60 Romanian Deadlifts (60, 45 kg)50 Front Rack Reverse Lunges (60, 45 kg) (total)40 weighted straight leg sit-ups C. Conditioning: AMRAP 20 with a partner:10 Calorie Bike or Ski Erg10 DB Front Squats (22,5 / 15 kg)10 Alt. DB […]

INTERMEDIATE 19/04/2019

A. Stength (00:15-00:35) Station 1 – Romanian Deadlift x 15 reps (slow decent)Station 2 – Single-Arm Overhead DB Press x 8-10 reps (right arm)Station 3 – Single-Arm Overhead DB Press x 8-10 reps (left arm)Station 4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 reps B. Conditioning (00:35-0:55) Complete rounds of 10, […]

CROSSFIT 19/04/2019

A. Strength (00:15-00:35) Shoulder Press: 5-4-3-2-1+. Rest 2:00– Build to a 1RM. B. Conditioning (00:35-00:55) ”Strict Cindy”AMRAP 20:5 Strict Pull-ups 10 HR Push-ups 15 Air Squats (work with pec sticks for more bang for the buck) note: This month we have been focusing on strict movements. Today we will perform the benchmark workout ”Cindy” with […]

INTERMEDIATE 18/04/2019

A. Prep for Wod B. Conditioning (00:10-00:60) In teams of 2, complete the following for time:300 Wall Ball Shots 4000 Meter Run (6 big rounds OR 26 small rounds) 5000 Meter Row INFO: each team gets 1 rower and 1 ball, you are allowed to partion the work as you like, but both members must […]

CROSSFIT 18/04/2019

A. Strength (00:15 – 00:40) Part 1: 12min for Power Clean: 3 warmups sets then 6 x 3reps @75%, every 90s– Use Monday’s 1RM. after completed Part 1 then Part 2 with Bulgarian Split Squats Part 2: Back Rack Barbell Bulgarian Split Squat2 warmups sets then 4 x 5 each side B. Conditioning (00:40-00:55) – […]

INTERMEDIATE 17/04/2019

A. Strength (00:15-00:35) 3 sets of:Single-Leg KB Deadlift with one leg pressing against wall x 6-8 reps each leg Barbell Glute Bridges x 6-8 reps Db distracted Side Plank x 45 seconds each side B. Conditioning (00:35-00:55)3 rounds for time of:30 Russian Kettlebell Swings20 Jumping Lunges C. Accessory Single Arm Farmer Carry: Max 30meter Trips […]

CROSSFIT 17/04/2019

A. Prep for WOD (00:10 – 00:20) OH mobility and core acctivation drills B. Skill & Strength (00:15-00:60)Part A. Olympic LiftsToday’s strength is working on progressing the snatch and maintaining form, barbell position, and hip extension between movements (high hang, Hang, and Hang below knee)maintain proper form and consistency for all 3 snatches Part B. […]

INTERMEDIATE 16/04/2019

A. Prep for WOD work on proper Lat activation for Pullups and Presses B. Conditioning (00:20-00:50) EMOM for 30 minutes (6 sets) of:Minute 1 – 12/8 Calories of Assault BikeMinute 2 – 12 BurpeesMinute 3 – 8 Strict Pull-UpsMinute 4 – Alternating Reverse Lunges with DB/KBs x 12 repsMinute 5 – 8 Strict Handstand Push-Ups […]