WODs


CrossFit WOD, August 23, 2019

Friday 23/08/2019 We are holding our second CrossFit competition on 24th August – no classes available on the day! Pre class Prep 1000m Skii Pigeon 60-90 each side Couch Stretch x 60-90 seconds per side goblet squat with extension (plate overhead) 60-90 seconds Movement Prep Coach led – Box work – Wall balls work form...

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CrossFit WOD, August 22, 2019

Thursday 22/08/2019 We are holding our second CrossFit competition on 24th August – no classes available on the day! Pre class Prep 30/20 cal skii 30/20 cal Row 40m toe walk – leg openers – leg closers – Seated L scissors Movement Prep Coach led – Running Prep – gymnastics floor work – gymnastic rig...

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CrossFit WOD, August 21, 2019

Wednesday 21/08/2019 We are holding our second CrossFit competition on 24th August – no classes available on the day! Pre class Prep 1km Row 1 minute bound angel against wall 1 minute banded lat stretch 1 min wall angels Movement Prep Coach Led – quick qynamic prep – Deadball work – seated L hold work...

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CrossFit WOD, August 20, 2019

Tuesday 20/08/2019 Pre class Prep 1mile Run Steady state run Focus on completing with minimal fatigue Movement Prep Coach Led – Shoulder prep – squat prep skills – Pike work – Handstand work – Rope work Strength & Conditioning Back Squat (4 x 8 @70%) – 4 working sets Metcon Metcon (Time) 13min AMRAP 200m...

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CrossFit WOD, August 19, 2019

Monday 19/8/2019 Pre class Prep 75/50 cal AAB 10 Wall angels * 60-90 sec per movement Banded external & internal rotaion above shoulder Above head wall cars (controled articular rotation) can use sliders if needed Movement Prep Coach led- Skills – bar work – muscle up practice tech – sumo dead lift – hang snatch...

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CrossFit WOD, August 17, 2019

Saturday 17/08/2019 Pre class Prep 60-90sec per drill – box t spine – foam role lats – open book drill – twisted pec stretch Movement Prep Coach led – shoulder prep – press drills – key points – Running skills Strength & Conditioning Shoulder Press (4 x 6 @70%) between each set 30 hollow rocks...

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CrossFit WOD, August 16, 2019

Friday 16/08/2019 Pre class Prep 1000m Skii Pigeon 60-90 each side Couch Stretch x 60-90 seconds per side goblet squat with extension (plate overhead) 60-90 seconds Movement Prep Coach led – Ring work – Burpee work – Bar clean work Strength & Conditioning Power Clean (1 Rep clean ) EMOM Paired Athlete 1 lifts 0-30...

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CrossFit WOD, August 15, 2019

Thursday 15/08/2019 Pre class Prep 30/20 cal skii 30/20 cal Row 40m toe walk – leg openers – leg closers – Seated L scissors A-switch on wall (starting position should have heel off ground when driving) Movement Prep Coach led – Running Prep – Toe walks – single leg broad jumps – single leg walking...

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CrossFit WOD, August 14, 2019

Wednesday 14/08/2019 Pre class Prep 1km Row 1 minute bound angel against wall 1 minute banded lat stretch 1 min wall angels Movement Prep Coach Led – Ring support holds – Push up variations – Ring row Holds – ttb skill work – Db skill work Strength & Conditioning Metcon (AMRAP – Reps) High output...

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CrossFit WOD, August 13, 2019

Tuesday 13/08/2019 Pre class Prep 6min Run Steady state run Focus on completing with minimal fatigue – archer stretch – banded external and internal rotation 2 x 10 each way each side Movement Prep *Coach led* – Hollow , hollow rock, hollow to single leg stand – pike push up (look for tracking of elbow)...

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