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So far James has created 691 blog entries.

WOD – Monday 27/05/19

By |May 27th, 2019|

“Adderall”

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (60/40)

10:00 – 13:00 – Rest

13:00 – 20:00 – 800 Meter Run, Max Power Snatch (50/35)

20:00 – 23:00 – Rest

23:00 – 27:00 – 400 Meter Run, Max Thrusters (40/30)

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WOD – Friday 24/05/19

By |May 23rd, 2019|

A.

12mins to establish a heavy

Deadlift x2

B.

“Joker”

For Time:

1-2-3-4-5-6-7-8-9-10: Toes to Bar

10-9-8-7-6-5-4-3-2-1: Deadlifts 102.5/70

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WOD – Thursday 23/05/19

By |May 23rd, 2019|

30min EMOM of:

1- 10/7 Assault Bike

2- 15/10 DB STOH 22.5/15

3- 10/7 Cal Row

4- 15/10 Box Jumps

5- Rest

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WOD – Wednesday 22/05/19

By |May 22nd, 2019|

A. Build to a heavy

Pausing Front Squat x2

B. Build to a heavy

Hang Squat Clean

C. “Dirt Nap”

3 Rounds of:

15x Hang Squat Clean

15x BOBs

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Bank Holiday MONDAY – 27/5/19

By |May 21st, 2019|

OPENING TIMES:

10am – CrossFit

11am – CrossFit

12:30pm – CrossFit

Open Gym:

10am-2pm

Book into Team Up as usual.

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WOD – Tuesday 21/05/19

By |May 20th, 2019|

A.

Push Jerk for load:

#1: 5 reps

#2: 5 reps

#3: 5 reps

#4: 5 reps

#5: 5 reps

2mins Rest between sets

70-80% 1RM

B.

“Strict Nicole”

AMRAP 20:

400 Meter Run

Max Strict Pull-ups

Scaled: Ring Rows/ Assault Bike

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WOD – Monday 20/05/19

By |May 20th, 2019|

A.

Power Snatch

E2MOM for 10min

Power Snatch for load:

#1: 3 reps

#2: 3 reps

#3: 3 reps

#4: 3 reps

#5: 3 reps

Build to a heavy set

B.

“Hot Air”

On the 5:00 x 5:

30 Air Squats

20/15 Calorie Row

7 Power Snatches (52.5/37.5)

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WOD – Friday 17/05/19

By |May 17th, 2019|

“Fight Gone Bad”

3 Rounds:

1 Minute Wallballs (9/7)

1 Minute Sumo Deadlift High Pulls (35/25)

1 Minute Box Jumps (20″)

1 Minute Push Press (35/25)

1 Minute Calorie Row

1 Minute Rest

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WOD – Thursday 16/05/19

By |May 16th, 2019|

“Dirt Road”

3 Rounds:

30 AbMat Sit-ups

30 DB OH Alternating Lunges 22.5/15

10 Strict Pull-ups

200 Meter Farmers Carry 22.5/15

2 Rounds:

30 AbMat Sit-ups

30 DB OH Alternating Lunges 22.5/15

10 Strict Pull-ups

200 Meter Farmers Carry 22.5/15

1 Rounds:

30 AbMat Sit-ups

30 DB Alternating Lunges 22.5/15

10 Strict Pull-ups

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WOD – Wednesday 15/05/19

By |May 15th, 2019|

“Bar Star”

Teams of 3:

AMRAP 7:

50 Back Squats (70/47.5)

50 Back Squats (85/60)

AMRAP Back Squats (100/70)

Rest 3 Minutes

AMRAP 7:

50 Bench Press (60/30)

50 Bench Press (70/40)

AMRAP Bench Press (85/50)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (80/55)

50 Deadlifts (100/70)

AMRAP Deadlifts (125/85)

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