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So far James has created 619 blog entries.

WOD – Monday 04/03/19

By |March 17th, 2019|

Opens 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:

• 25 Toes to Bar

• 50 Double Unders

• 15 Squat Cleans (135/85)

• 25 Toes to Bar

• 50 Double Unders

• 13 Squat Cleans (185/115)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

• 25 Toes to Bar

• 50 Double Unders

• […]

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WOD – Friday 01/03/19

By |March 17th, 2019|

A.

10mins to build to a heavy

6 rep Bench Press

B.

“Rope Snatch”

In Pairs (Alternating Rounds)

10 rounds (5each)

30 Double Unders

20 DB Snatch 22.5/15

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WOD – Thursday 28/02/19

By |March 17th, 2019|

“Goat Day”

On the Minute x 20

Odd: Movement 1

Even: Movement 2

Something to practice with help from a coach or turn it into a 20 minute workout.

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WOD – Wednesday 27/02/19

By |March 17th, 2019|

“Overhaul”

For Time:

50 Box Jump Overs (24/20)

40 Pull-ups

30 Power Snatches (50/35)

Scaled/Masters

50 Box Step Overs 24/20

40 Jumping Pull Ups

30 Power Snatch 35/25

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WOD – Tuesday 26/02/19

By |March 17th, 2019|

“Face Off’

5 Rounds, On the 4:00:

9 Deadlifts (100/75)

12 Bar Over Burpees

200m run

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WOD – Monday 25/02/19

By |March 6th, 2019|

Opens 19.3

AMRAP 15:
19 Wallballs (20/14)
19 Calorie Row

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WOD – Friday 22/02/19

By |February 25th, 2019|

4K Row for Time.

Every 500m

10 Synchro Plate ground to overhead

10 Synchro Plate Burpees

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WOD – Thursday 21/02/19

By |February 25th, 2019|

Goat Day

On the Minute x 20

Odd: Movement 1

Even: Movement 2

In class we don’t always get the chance to practice things we would like. So take this opportunity to practice 2 movements you want to get better at with the help from a coach. A list below is some of the movements you can try.

•T2B

•Pull Up

•Muscle […]

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WOD – Wednesday 20/02/19

By |February 25th, 2019|

A.

E2MOM for 10mins

Overhead Squat for load:

#1: 5 reps

#2: 5 reps

#3: 5 reps

#4: 5 reps

#5: 5 reps

Build to a heavy set

B.

“Double play”

AMRAP 15:

5 Power Snatches (52.5/37.5)

10 Overhead Squats

15 Hang Power Cleans

20/15 Calorie Row

50 Double Unders

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WOD – Tuesday 19/02/19

By |February 25th, 2019|

A.

Deadlift

15mins to build to Heavy Set of 3

B.

“Dead Ahead”

4 Rounds:

21 Deadlifts (60/40)

15 Box Jump Overs (24/20)

9 Push Jerks (60/40)

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