Thursday 25/08/2016

A. MOBILITY WOD  EVERY 2MIN • STAR LUNGES/LOW REACH AND HIGH REACH • BEAR CRAWL • SIDE LYING WINDMILL CORE ISOLATIONS: 45’ 15 REST 3 ROUNDS • INTERNAL EXTERNAL ROTATIONS (ROTATOR CUFF) • BENDER BALL CRUNCHES • LEG…

Wednesday 24/08/2016

A. Every 3:00 X2 Bench press 70,80,85,90,90+   B. Every 3:00 ×2 Push press 70,80,85,90,90+   C. For Time -Fran- 21-15-9 Pull ups Thrusters Rx: 40/25 Sc: 30/20  

Tuesday 23/08/2016

A. Every 3:00 ×2 Front squat 70,80,85,90,90+   B. Every 3:00 ×2 Clean 70,80,85,90,90+   C. For time 500m Row

Monday 22/08/2016

Testing Week On the following week we are about to make some tests for the new upcoming cycle starting from September. These tests are going to help you follow a more specific and well structured programming based on your strengths and weaknesses.…

Kids, Sports and Crossfit

Multilateral development or General physical development Are nonspecific exercises that contribute to athletes physical development such as: Strength Flexibility (if undertaken through full range of motion) Mobility Aerobic fitness Anaerobic…

Saturday 20/08/2016

For Time 50 Dus 25 Kb swings 25/16kg 15 Pull ups 10 Box Overs 30/20" 75 Dus 25 Kb swings 15 Pull ups 10 Box Overs 100 Dus 25 Kb swings 15 Pull ups 10 Box Overs 400m Run

Friday 19/08/2016

A. Every 2:00 for 10:00 Front Squat 1×5@60 1×4@65 1×3@70 1×3@75 1×2@80 B. Ascending Ladder 10:00 AMRAP 2,4,6,8,10,12....... Clean & Jerk Burpees OTB   Adv: 60/40 Rx: 50/34 Sc: 40/25  

Thursday 18/08/2016

Injury Prevention/ Mobility and Maintence   100%Mobility Workout using props and yoga postures. Props used: Wall blocks bands belts and chairs. 1 hour of restoring positions dedicated to hip mobility and corrective exercise, strengthening…

Wednesday 17/08/2016

A. EMOM FOR 12:00 M1: 8-10 Supinated Strict Pull up M2: 10 Barbell Front R. lunges M3: 12/10 Cal Row B. FOR TIME 400m Run 15 C2B 30 Air Squat 45 Burpees 30 Air Squat 15 C2B 400m Run

Tuesday 16/08/2016

A. EMOM FOR 12:00 M1: 6-8 Strict HSPU M2: 30 Dus M3: Weighted Plank B. For time 5 Rounds 6 Deadlift 80/60 8 Weighted push ups 10 Box Jump 30/24