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Posted: June 5, 2015

Saturday, 6th June

*The 24in24 at CrossFit No Surrender is today! We are going to do the Noon(12pm) WOD! we're going to meet up at the box at 11am and leave about 11:20. we'd love to have you join us and help support this great cause!

TEAM WOD

Team of 3

20min AMRAP of:

100m Farmer Carry

20 Box Jump Overs

20 Sit-ups

 

Posted: June 4, 2015

Friday, 4th June

Warm-up

Dodgeball!!!!!

Hero WOD: Badger

Complete 3 Rounds for time of:

30 Squat Clean (95/65)

30 Pull-ups

800m Run

*In honour of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.

Posted: June 3, 2015

Thursday, 4th June

Warm-up

100 Double Unders

Dynamic Routine

Strength

Behind the Neck Jerk

1x8@65%

1x8@70%

1x6@80%

1x6@85%

Strict Press

4x5 @70%-75%-80%-85%

Partner Up!

Teams of 2:

1 Min at each station for 8 Minutes

Row for Calories

Double Unders

*Score is total reps completed

Posted: June 1, 2015

Tuesday, 2nd June

Warm-up

500m Row

Burgener warm-up

Skill

Snatch work

4 minute Complex of:

Power Snatch - Hang Squat Snatch - Over Head Squats

Blood Rush

10 Min AMRAP

300m Run

50m Handstand walk (*scale to stiff legged bear crawl)

Posted: May 31, 2015

Monday, 1st June

Warm-up

Coaches choice

Strength

Back Squat        Front Squat

1x8@65%            1x5@70%

1x8@70%            1x5@75%

1x6@80%            1x5@80%

1x6@85%            1x5@85%

Swing, Swing, Swing

21-18-15-12-9-6

KBSwings (70/44)

Box Jumps (30/24)

Posted: May 28, 2015

Friday, 29th May

Warm-up

Rowling

Skill

10 minutes to work on ring muscle ups

Working Your Way up

8min AMRAP

3 Rope Climbs

6 Burpees plate

9 Plate Snatches (45/25)

Posted: May 27, 2015

Thursday, 28th May

Warm-up

500m Row

2 Rounds

25 Jumping Jacks

10 Good Mornings

:30 secband hamgstring stretch

:30 kneeling shoulder stretch

Strength

Deadlifts and Weighted Pull-ups

Grab Your Partner, Dosey doe

Buy in: 15 Partner deadlifts (315#/225#)

Complete 2000m Sandbag run (80#/50#) switiching every 100m

Whilst your partner runs you hold a handstand.

Cash out: 15 Partner Deadlifts (315/225#)

 

Posted: May 26, 2015

Wednesday, 27th May

Warm-up

2 Rounds

200m run

10m bear craw

10m crab walk

:30 Shoulder stretch (band)

10m crab walk

10m bear crawl

Strength

Behind the Neck Jerk

1x8@65%

1x8@70%

1x6@80%

1x6@85%

Strict Press

4x5

60%-70%-75%-75%

"Annie"

50-40-30-20-10

Double Unders

Sit-ups

:

Posted: May 25, 2015

Tuesday, 26th May

Warm-up

Dynamic routine

mobility with bands

Counting the Minutes

Conditioning

1 minute on/ 1 minute off for 12 minutes

Row at 500m pace

10min EMOM

2 Squat cleans @ 85% 1RM

Posted: May 21, 2015

Friday, 22nd May

Warm-Up

Dodgeball

Dynamic routine

Skill:

L-Hold skill work

It's a Hold Up!

20 min AMRAP

:30sec static hold of each

Chin Hold

Handstand

Hollow Hold

Plate Over Head (45/25)

Posted: May 20, 2015

Thursday, 21st May

Warm-up

400m run

Burgener warm up

Strength

Behind the Neck Jerk and Strict Press

"Elizabeth"

21-15-9

Cleans (135/95)

Dips

 

Posted: May 19, 2015

Wednesday, 20th May

Warm-up

100 Double Unders

2 Rounds 

10 Good Mornings

10 Leg Swings

10 Inch-worms

:30 Pigeon Stretch

Strength

Deadlift and Weighted Pull-ups

Can I Get a Pass?

3 Rounds

8 Deadlifts (255/205)

16 Passthroughs on parallettes

Posted: May 18, 2015

Tuesday, 19th May

Warm up

500m Row 

2 Rounds

25 Jumping Jacks

10 Good mornings

:30 band hamstring stretch

:30 kneeling shoulder stretch

Skill:

Handstand Walk

I'm gonna come at you like a spider monkey

5 Rounds

4 Wall Climbs

6 Legless Wall Balls (14/10)

800m Run

Posted: May 17, 2015

Monday, 18th May

Warm-up

500m Row

2 Rounds

Butt kicks
High knees
:30 Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength

Back Squat          Front Squat

1x10@60%          1x5@60%

1x8@65%           1x5@70%

1x6@70%           1x5@75%

1x6@75%            1x5@75%

1x6@80%

WOD

100 Double Unders

Then

21-15-9

Ring Push-ups

Goblet Squat(75/44)

100 DU to finish

Posted: May 17, 2015

Sunday, 17th May

Welcome to the house of pain. Now ice and mobilize!