W.O.D.- Friday the 17-05-13W.O.D 20 minutes to work up to a 3 rep max squat then tabata pushups squats […]
- Friday the 17-05-13
By Exercise
back squat Back Squat barballs Bear Crawl bench press Box Jump Burpees clean and jerk Deadlift Double Unders Double Unders Front Squat handstand pushups Kettlebell Swings Knees To Chest medball cleans Mountain Climbers Mountain Climbers Muscle-ups Nicole Overhead Squat Overhead Squat power snatch Power Clean prowler Pullups Pushups Push Jerk Push Press Ring Pushups Ring Pushups ring rows Row Run Run with Weight sandbag lunges Shoulder Press Situps SNATCH Split Jerk Sprint Squat squat clean Squat Jumps squat clean Sumo Deadlift Highpull swim Thrusters Toes To Bar Walking Lunge Wallball Burpee WallballsWorth Looking At
Meal of the day
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CrossFit in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman
Tag Archives: Thrusters
Wednesday the 15-05-13
W.O.D 20 minutes to work up to a 3 rep max press then amrap 7 minutes 7 thrusters 45/30kg 7 pullups
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Exercises: bench press, Pullups, Push Jerk, Push Press, Shoulder Press, Thrusters
Wednesday the 01-05-13
Skill handstand, handstand wall walk, handstand walk W.O.D “Fran” 21,15,9 thrusters pullups
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Exercises: Pullups, Thrusters
Friday the 19-04-13
W.O.D 20 minutes to get a 3 rep max squat then “Fran” 21,15,9 thrusters 42/30kg pullups
Tuesday the 02-04-13
W.O.D 20 minutes to work up to a 5 rep max squat then CrossFit Games Open workout 11.6/12.5 amrap 7 minutes 3 thrusters 45/30kg 3 chest to bar pullups 6 6 9 9 and so on until the 7 minutes [...]
Monday the 25-02-13
Well done to this months PR board comp winner Donal. Donal had the most PR,s recorded for January and also had a huge variety of gains from O lifting to strength to some of the more traditional workouts. Well done [...]
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Exercises: Box Jump, Burpees, Kettlebell Swings, Pullups, Thrusters
Monday the 18-02-13
W.O.D amrap 8 minutes 8 kettlebell swings 32/20kg 8 box jumps 30/24″ 8 wallballs 9/7kg 10/9 feet rest 2 minutes then: amrap 6 minutes: 6 thrusters 35/25kg 6 ring rows rest 2 minutes then: amrap 4 minutes: burpees
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Exercises: Box Jump, Burpees, Kettlebell Swings, ring rows, Thrusters, Wallballs
Friday the 15-02-13
W.O.D “Jackie” 1k row 50 thrusters 20/15kg 30 pullups if all the rowers are taken then the remainder of the class will do “Helen” 3 rounds 400 meter run 21 kettlebell swings 24/16kg 12 pullups
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Exercises: Pullups, Row, Run, Thrusters
Monday the 21-01-13
W.O.D 20 minutes to work up to a 3 rep max deadlift or power clean or weighted pullup then 6 rounds of 1 minute work followed by 30 seconds rest of thrusters 45/30kg your score is your total reps completed [...]
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Exercises: Deadlift, Power Clean, Pullups, Thrusters
Wenesday the 02-01-13
New year new you. If your like me then im sure your ready to put a stop to the holiday excess and get back on the healthy train. Too much of all the wrong food and drink is par for [...]
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Exercises: Pullups, Squat, Thrusters
Friday the 21-12-12
The following are our Xmas opening hours: Mon Dec 24: 9.30am Class 10.30am – 1pm Open Gym Tues Dec 25: 8am Xmas Day Wod Wed Dec 26 : Closed Thurs Dec 27 : Closed Fri Dec 28: 10am Class 11am [...]
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Exercises: Double Unders, Situps, Squat, squat clean, Thrusters
