WOD

WOD 2018-06-28T09:38:33+00:00

Fran

Some say your ‘Fran’ time determines your CrossFit capability across the broad weightlifting and gymnastics spectrum. The CF equivalent of  “How much can you bench?”..Prepare well and get this done as fast as possible..

Strength

E 2 M 5 R

3 Thruster (build)

3 Weighted Pull Up

WOD 

” Fran “

21-15-9 reps of

Thruster (42.5/30)

Pull Up

Satan’s Noose

Today we get back on the barbell and practise a movement not seen since the 2016 Open . Then we rattle out another tough time priority workout with sweaty consequences.

Strength

EMOM 15

3 Hang Squat Clean

3/3 OH BB Lunge

30 Double Under

WOD

” Satan’s Noose ”

1:00 Cal Bike

1:00 Hang Power Clean (50/35)

1:00 Double Under

1:00 rest

5 rounds

Score each movement separately.

Death Wish

Hump Day Thump Day and we carry on our bench/row/press triplet of power lifting excellence. The workout will need you to move quickly in tight organised pre planned sets, so you may get the opportunity to go to the wall and register the reps you so deserve..

Strength 

EMOM 15

4 Bench Press

8 Barbell Row

4/4 DB Strict Press

WOD

” Death Wish ”

70 DB Snatch (22.5/15)

60 Wall Ball

50 Deadlift (80/50)

40 HSPU

CAP 13

Pistol Grip

Our ‘nastics day and we re introduce the pistol squat into our repertoire. The endurance component will suit the athlete with big lungs and a good level of mobility and balance. We love new stuff..

Gymnastics 

EMOM 15

5 Pull Up

5 HSPU

5/5 Pistol Squat

WOD

” Pistol Grip ”

Row 1km

30 Pistol Squat

Run 1 mile

For time.

The Chief

With just 2 weeks left before we break for Christmas our goal is to develop consistency in barbell cycling. The ability to increase reps in each set, and accurately hit positions with each rep will stop the leakage of power. This new found efficiency will leave you less fatigued and your rest periods will  be shorter and more work will be done. Because work, particularly hard work pays off..

Strength

EMOM 15

5 Power Clean

5 Front Squat

5 Push Jerk

WOD

” The Chief “

5 x 3:00/1:00

3 Power Clean (60/40)

6 Push Up

9 Air Squat

Score is TOTAL reps over 5 rounds.

Start each cycle from last rep on previous cycle.