Workout of the Day

Workout of the Day 2018-07-09T10:31:37+00:00

Grace

17th January 2019|

 

Off the back of yesterdays squat clean EMOM our motor patterns will be dialled in for this epic benchmark.

We will use the entire session firstly to iron out any kinks, then prepare well for our first crack at the shortest and heaviest of the CrossFit Girls. Then a juicy finisher that will have you bouncing in to the weekend..

WOD

A. ” Grace ”

30 Clean and Jerk (60/40)

For time.

REST 10 minutes

B. 300 Double Under

CAP 8

 

Ball And Chain

16th January 2019|

A take on the classic benchmark ‘Jackie’ but on a bike.

Strength

EMOM 10

CGHP + HSC + SCN + PJ

WOD

” Ball and Chain ”

40/30 Cal Assault Bike

60 Wall Ball

30 C2B Pull Up

CAP 12

Force 10

15th January 2019|

Some heavy pulling from the deck. Some heavy horizontal pressing..then a fast and furious wod to keep you honest in these shorter time domains.

Strength 

EMOM 15

5 TnG Deadlift (Build)

5 Bench Press (build)

10 RKBS (AHAP)

WOD

” Force 10 ”

10 to 1 reps of

Power Clean (60/40)

Burpee Over Bar

CAP 10 minutes

Tight Rope

14th January 2019|

Ramping our skills up with the legless rope climb, the double under and the pistol squat.

Nastics

EMOM 15

2 Legless Rope Climb / 5 Body Pull

40 Double Under

10 Pistol Squat

WOD 

” Tight Rope ”

4 x 4:00/2:00 rest

3 Rope Climb

9 Deficit HSPU (4″/1″)

21/18 Cal Row

MR Double Under

Nancy

13th January 2019|

Beaut weather. Nice to build a bit of capacity in these early weeks. Overhead squats and running are a great way to get that..

Strength/Skill

EMOM 15

5 Strict Toes To Bar

5  Strict def HSPU

5 OHS (build)

WOD

” Nancy ”

Run 400 m

15 Overhead Squat (42.5/ 30)

5 Rounds

CAP 20