FRIDAY 270215

WOD  CrossFit Games Open Workout 15.1 Today every class will be tackling  the first Workout in the 2015 CrossFit Games Open . Lets make every Friday for the next 5 weeks a special one. Come along, take part, cheer, judge and encourage your friends to do the best they can.  You still have time to Read more about FRIDAY 270215[…]

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WOD Strength/Skill Rotate Through EMOM 15 of Minute 1- 25 Sec Handstand Hold (facing out) Minute 2- 25 Sec Hollow Body Hold Minute 3- 25 Sec Inverted Handstand Hold Conditioning Buy In- 50 Plate Thrusters (20/15) Followed by Annie 50,40,30,20,10- Double Unders/ Sit Ups Buy Out- 30 Plate Burpees  

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TUESDAY 240215

WOD Strength/Skill Weighted Pull Up (Supinated Grip) 5,5,5,5,5 (Progressive Loading) Superset with- Weighted Ring Dips 5,5,5,5,5 (Progressive Loading) Conditioning In Pairs- Relay AMRAP 15 10 KB Swings 10 Goblet Squats 100m Run  

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MONDAY 230215

WOD Strength/Skill EMOM 15 Minute 1- 5 Strict Press (70-80% 1RM) Minute 2- 7 Strict Toes to Bar Minute 3- 9 Front Rack Walking Lunges (Same Weight as Press) Conditioning Four Rounds 1 Minute Max Wall Balls 1 Minute Rest 1 Minute Max Burpees 1 Minute Rest

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STRENGTH AND SKILL MOVES – Reebok CrossFit Games Open 2015

Monday- Shoulder Press Tuesday- Weighted Pull Ups Wednesday- Back Squat Thursday- Handstand Workshop Friday & Sunday- Reebok CrossFit Games Open 15.1   A big thanks to those of you who have signed up to take part in this year’s Open workouts. We will be running heats of the workout throughout the classes on Friday and Sunday Read more about STRENGTH AND SKILL MOVES – Reebok CrossFit Games Open 2015[…]

FRIDAY 200215

WOD Strength/Skill Kettlebell Step Ups (Double Rack) 10,10,10,10,10 (Alternating- Progressive Load) 6 Box Jumps after every completed set Conditioning 4 Rounds- In a 4 minute window complete 200m run 12 Alt KB Snatches (24/16) 12 Chest to Bar Pull Ups Rest Remaining Time  

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WOD Strength/Skill OHS- 20 mins to build to a Heavy Double Conditioning For Time Buy In – 75 Double Unders Then- 3 Rounds of: 30 OH Plate Lunges (20/15) 20 Plate Burpees 10 Toes to Bar Buy Out- 50 Double Unders  

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