Author: wody

Strength Deadlifts 3×70%,3×80%,3+x90% Hip Thrusters 3×12 Metcon 4 Rounds For Time Of 10 Pull Ups/Rows 15 Box Jumps 20 Barbell Sumo High Pull

Flex/Skill Flexibility work to begin of all major muscle groups and joints. Push Press 3×70%,3×80%,3+x90%   Metcon   Run 800m 5 rounds of: 20 Push ups 20 OH Lunges, Run 800m  

Strength Back Squat 3×70%,3×80%,3+x90% Barbell Lunges 3×12 (Increase weight per set) Metcon Emotm for 10 Mins 7 Burpees 5 Box Jumps Then Run 800m as fast as possible

Closed today until 6.30am Tuesday 18/03/14

Strength Floor Press 65%x5,75%x5,85%x5+ Single Arm Rows 3×12 Each Side 30 weighted crunches between each set of floor press Metcon 4 Minute Burpee Amrap to a 20kg Plate Then Emotm For 8 Minutes Front Squats @ 50% of 1RM(Even Mins) Push Up (Odd Mins)  

Strength Deadlift 65%x5,75%x5,85%x5+ Hip Thrusters 3×12 (Heavy) 1 Minute V Sit between each set of Deadlift Metcon 50-40-30-20-10 Sumo High Pull Sit Ups  

Flexibility/Core Work on flexibility of all major joints and muscles.  Turkish Get Up  3×5 each side (Increase weight per set )   Metcon 7 Rounds Of Run 200m 15 Box Jumps 15 Ball Slams

Strength Push Press 65%x5,75%x5,85%x5+ Chin Ups 3×10 Between each set of push press complete a 1 min plank.   Metcon 4 Rounds for time of 11 Thrusters 40kg/20kg 11 Swings 24kg/16kg Every minute on the minute  that passes in workout you must complete 5 Burpees.  

Strength Back Squat 65%x5,75%x5,85%x5+ Compete 33 Russian Twists Between Each Set Of Squats   Metcon Being a fully qualified Crossfit instructor I taught that we may give a few crossfit open workouts a go At the moment there is a Competition running called the crossfit open where people do workouts worldwide and summit their scores….

Strength Floor Press 1 Rep Max Overhead Squat 1 Rep Max Metcon 20 Mins 5 Pull Ups 10 Push Ups 15 Air Squats