Game Changer
Although not the Open workout 14.3 the workout today involves heavy deads and box jumps. These 2 exercises are a well balanced couplet involving the super powerful hip extension movement. Wonderful for developing real speed and power..aaand it might just give you a nice butt ;-)
Strength
5 Deadlift (75% 1RM )
3 Box Jump (AHAP)
WOD
” Game Changer ”
21 – 15 – 9 reps of
Deadlift (120/75)
Box Jump (75/60 cm)
*RXD is box jump and not step up.
Full Frontal
Every one can squat and everyone should squat till the day they expire. Simply put, its insurance for your spine. You can learn safe effective squat technique every Monday and every Friday..but you already knew that ;-)
Strength
Back Squat 5 x 3* reps (75%)
BB Hip Thruster 5 x 10 (use same weight)
*3 sec pause
WOD
” Full Frontal ”
9 Front Squat (65 % of BSQ)
15 H/R Push Up
21 Double Under
3 Rounds
CAP 12
Wingman
Our Beastwod at 3pm on Sunday is ‘The Longest Day’ as we are now on the road to Summer! This awesome Hero wod also known as ‘Glen’ is our traditional Mid Winter gathering in our Temple Of Hurt. Come along and partner up with someone who doesn’t mind a bit of hard work, possibly in the wind, the rain and the cold. Bring a bottle of red, (or maybe a flask of mulled wine) to celebrate the Solstice.
“ Wingman ”
Partner WOD
Run 1 mile (8 x 200 m)
100 Toes to Bar
100 Jumping Lunge
100 Kettlebell Swing (24/16)
100 Calorie Row
CrossFit For Hope
A great night last night demonstrating we’re not all about the brawn..Todays workout is CF For Hope. Like Fight Gone Bad it has a little bit of everything. And Remember its Friday Night Social Club. Those that aren’t in tights will be shouting the drinks!
Strength
Back Squat 5 x 5 reps (75%)
BB Hip Thruster 5 x 10 reps
WOD
” CrossFit For Hope “
Three rounds of:
Burpee
Power Snatch (35/20)
Box Jump
Thruster (35/20)
Chest to Bar Pull Up
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises.
Score is total reps.