25-01-2017

FITNESS

Mobility: Hips, Shoulders


EMOMx12
1) 30sec Hang Position/Chin over the bar
2) 30sec HS hold/ Push up hold on box
3) 30sec Squat hold/ Squat hold with KB

Skill: Snatch

WOD
Amrap 15min
9 Snatch
15 TTB
21 Box Jump

BURNOUT

ACCESSORY WOD

1' plank
1' bosu reverse plank
1' swings
1' squat hold
1' russian twists
2' rest

and then repeat

WOD 2
1000m row
100 lunges
75 sit ups
50 burpees


MOBILITY 

Ankle

Hips

Quads

Squat therapy

24-01-2017

FITNESS

Strength

2 set of
10 - 12 RM Back Squat

WOD
5 rounds of
10 Push ups/HR Push Ups
20/16 Cal Row
30 Wall Ball 9/6 kg

Time Cap: 20min

Tabata 8 sets
HS Hold

BURNOUT

Amrap 8'

50m Sprint
50 jogging

THEN

3 Rounds in pairs of
1' Sled
1' Thrusters
1' Plank
1' Swings
1' rest

23-01-2017

FITNESS

Are you Ready to break your Limits..?

STRENGTH
2 set x
10-12 RM Dumbell Strict Press
10-12 RM DeadLift


WOD

AMRAP 15min


12 Pull Ups/C2B
12 Burpees
12 Clean n Jerk 60/40


BURNOUT

4 rounds of

AMRAP 3
9 burpees
7 cal row
5 cal ski

rest 1

AMRAP 3
15 squat
10 lunges
5 push ups
10 sit ups
15 jj

rest 1

21-01-2017

FITNESS

Tip of the week
"Drink More Water"
- Increase your Energy Level
- IRegulates Cooling system
- Removes Toxins
- Control Calories
- Better Looking!!!!

AMRAP 20min

"CINDY"

5 PULL UPS
10 PUSH UPS
15 SQUAT

MOBILITY

Front Rack
Hips
 

20-01-2017

FITNESS

Tip of the week

"Drink More Water"
- Increase your Energy Level
- IRegulates Cooling system
- Removes Toxins
- Control Calories
- Better Looking!!!!

Skill:DU

2 rounds
25 box jumps
25 TTB
25 goblet squat (rx double kb 2x20)
25 down ups/ rx burpees to target
25 hollow rocks

Rest 3

Amrap 6'
25 du/50single
20" rest

Rx "flight simulator"

BURNOUT

EMOM 30

odd : 5 burpees
60m run

even: 10 air squat
10 sit ups
10 hollow rocks

19-01-2017

FITNESS

Tip of the week

"Drink More Water"
- Increase your Energy Level
- IRegulates Cooling system
- Removes Toxins
- Control Calories
- Better Looking!!!!




WOD team of 2

100 wall ball RX 2OO
80 V-Push ups RX160
60 Swings RX12O
40 Pull ups RX 80
20 Pistols RX40



TABATA
PLANK Weighted
right side plank Weighted
left side plank Weighted






BURNOUT

AMRAP 3

Burpees

AMRAP 5
5 Push ups
10 cal row/ 8cal ski
15 air squat

AMRAP 7
10 swings
10 sit ups
10 lunges

AMRAP 5
5 Push ups
10 cal row/ 8cal ski
15 air squat

AMRAP 3
Burpees

18-01-2017

FITNESS

Tip of the week

"Drink More Water"
- Increase your Energy Level
- IRegulates Cooling system
- Removes Toxins
- Control Calories
- Better Looking!!!!


STRENGTH
2 set x
8-10 RM Dumbell Row Incline Bench (with scapular contraction)
6-8 Nordic Hamstring Curls


WOD AMRAP 8
8 Deadlift RX - your Bodyweight
10 V-UPS
8 Box Jumps RX60/40

SKILL KB SDHP

WOD
3 Rnds for time (5 Rnds for RX)
15 KB SDHP
1 Rnd RUN
15 Slam Ball
50 DU





BURNOUT

Buy in

5km bike

AMRAP 15
10 plate deadlifts
20 plate step ups
10 down ups
20 weighted sit ups

cash out
2k row

MOBILITY

Ankle
Hips
Front Rack
OHS

17-01-2016

FITNESS

Tip of the week
"Drink More Water"
- Increase your Energy Level
- IRegulates Cooling system
- Removes Toxins
- Control Calories
- Better Looking!!!!


WOD

4 Rnds for time

50m farmers Carry RX >48kgr
5 Thrusters RX60/45
5 Push press RX60/45
15 sit-ups - RX 15T2B
50DU - RX 100DU


BURNOUT

With a running clock

0'-10'
5 Push-ups
10 ground to overhead
15 Squat

10'-20'
30'' Row
30'' Rest
30'' Ski
30'' Rest

20'-30'
250m OH walk
12 Burpees
6 box jumps 

16-01-2017

Tip of the week
"Drink More Water"
- Increase your Energy Level
- Regulates Cooling system
- Removes Toxins
- Control Calories
- Better Looking!!!!

Get ready for a great week of CrossFit!!!

FITNESS 


STRENGTH
2 set x
8-10 RM OHS
6-8 Chin Up (with scapular contraction)

WOD1

AMRAP 8
2 Full Snatch RX60/35
4 OHS RX60/35
10 Burpees over the bar
30sec off (Not off for RX)

WOD2

For Time:
5 Clean - RX70/45
15 Jumping Pull Ups
15 Push Ups - RX HSP
4 Clean RX70/45
10 Jumping Pull Ups
10 Push Ups - RX HSP
3 Clean RX70/45
5 Jumping Pull Ups
5 Push Ups - RX HSP 

BURNOUT 


AMRAP 30 in teams of 2
50 cal row
50 sit ups
50 wallball
50 weighted lunges
50 burpees
50 v sit ups
50 air squat
50 cal ski


 

14-01-2017

FITNESS

WOD
Benchmark "BARBARA"
3 min rest between each of 5 rounds

5 Rnds For Time
20 Pullups
30 Pushups
40 Situps
50 Squats

MOBILITY

Deadlift