WOD – Tuesday 23/04/19
A.
Push Press for load:
#1: 6 reps 65%
#2: 6 reps 70%
#3: 6 reps 75%
#4: 6 reps 75+%
2mins between sets
B.
“Rat Race”
3 Rounds:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds. Score Is Total Time, Including Rest.
WOD – Monday 22/04/19
” Destiny’s Child”
15-12-9:
Power Snatch (43/30)
Box Jumps (24”/20″)
Directly Into…
15-12-9:
Overhead Squats (43/30)
Lateral Barbell Burpees
WOD – Friday 19/04/19
” Vader”
3 Rounds:
24/17 Calorie Row
21 Wallballs (9/7)
18 Alternating Dumbbell Snatches (22.5/15)
15 Lateral Burpees over Rower
WOD – Thursday 18/04/19
A.
Shoulder Press for load:
#1: 2 reps 75%
#2: 2 reps 80%
#3: 2 reps 85%
#4: 2 reps 87.5%
#5: 2 reps 90%
#6: 2 reps 90+%
2mins between sets
B.
“Up Up & Away
3 rds of
8 KB Turkish Get Up Right Arm 22.5/15*
8 KB Turkish Get Up Left Arm
3 Rope Climbs
15min time cap
*Find a weight you can do 4 reps unbroken
WOD – Wednesday 17/04/19
A.
Back Squat for load:
#1: 3 reps @ 82%
#2: 2 reps @ 85%
#3: 1 rep @ 88%
#4: 3 reps @ 85%
#5: 2 reps @ 88%
#6: 1 rep @ 91%
2mins between sets
B.
“Doorbell”
AMRAP 15:
100 Double Unders
10 Strict Pull-ups
15 Dumbbell Deadlifts (22.5’s/15’s)
15 Dumbbell Front Squats (22.5’s/15’s)
WOD -Tuesday 16/04/19
A.
15mins to establish a
1x Power Clean and Push Jerk
Build to Heavy Complex
B.
“Grace”
For Time:
30 Clean and Jerks (61/43)
Eater Opening Times 2019
FRIDAY 19th:
CrossFit Class: 10am, 11am & 12:30am.
Open Gym: 10am-2pm
SATURDAY 20th: Normal hours
SUNDAY 21st: Closed
MONDAY 22nd:
CrossFit Class: 10am, 11am & 12:30am.
Open Gym: 10am-2pm
Please book through Team Up as normal.
WOD – Monday 15/04/19
“Marathon Monday”
2 Rounds:
400 Meter Run, 26 Hand Release Push-ups
400 Meter Run, 26 Kettlebell Swings (24/16)
400 Meter Run, 26 AbMat Sit-ups
400 Meter Run, 26 Deadlifts (40/30)
400 Meter Run, 26 Air Squats
400 Meter Run, 26 Box Jumps (24/20)
WOD – Friday 12/04/19
A.
E3MOM for 15mins
Shoulder Press for load:
#1: 4 reps 70%
#2: 4 reps 75%
#3: 4 reps 80%
#4: 4 reps 85%
#5: 4 reps 85+%
B.
“TNT”
For Time:
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters
Barbell: 43/30
WOD – Wednesday 10/04/19
A.
Back Squat
6 Reps @ 67%
3 Reps @ 72%
6 Reps @ 67%
3 Reps @ 77%
6 Reps @ 67%
3 Reps @ 82%
B.
“Heartbreak Kid”
3 Rounds:
10 Front Squats (80/60)
20 Chest to Bar Pull-ups
50 Double Unders