Friday 21/03/26

Dynamic Warm Up- Mobility Prepare for: A. Metcon B. WOD Crossfit Open 21.3 For total time: • 15 front squats • 30 toes-to-bars • 15 thrusters Rest 1 min. •15 front squats • 30 chest-to-bar pull-ups • 15 thrusters Rest 1 min. • 15 front squats • 30 bar muscle-ups • 15 thrusters ♀ 65 […]

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Thursday 21/03/25

Dynamic Warm Up- Mobility Prepare for: A. STRENGTH EMOM x 8 MINUTES MIN 1 – 10 Bench Press (Athlete Choice)* MIN 2 – Max Controlled Sit-Ups** *Building Optional **Feet weighted down with DB, hands behind the head. Control range of motion up and down. (Score is Weight) B. WOD 5 ROUNDS FOR QUALITY 1:00 Cal […]

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Tuesday 21/03/23

Dynamic Warm Up- Mobility Prepare for: A. STRENGTH 9-7-5 Front Squat* *Set 1 – Moderate Set 2 – Moderate-Heavy Set 3 – Heavy (Score is Weight) B. WOD 15 min FOR TIME 9-7-5-15-12-9 • Front Squat (155/105)|(135/95) • Bar Facing Burpee Score is time. C. Finisher: 3 SETS Max Reps Strict Pull-Ups -Rest as Needed […]

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Monday 21/03/22

Dynamic Warm Up- Mobility Prepare for: A. WOD: FOR TIME* • Run 2 Miles • 60 Back Squats (Bodyweight) • 60 KB Swing (53/35)|(35/26) • 60 Hand Release Push-ups *Athletes can break up the work in any rep scheme and complete the work in any order. Back Squat comes from the ground. Back Squat should […]

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Friday 21/03/19

Dynamic Warm Up- Mobility Prepare for: A. WOD: “OPEN WOD 21.2″ For time / reps: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and […]

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Thursday 21/03/18

Dynamic Warm Up- Mobility Prepare for: A. WOD: EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead (20/14)|(14/10) MIN 2 — Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 — AMRAP of 4 MB Sit-ups + 4 MB Seated […]

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Wednesday 21/03/17

Dynamic Warm Up- Mobility Prepare for: A. Skill: EMOM x 12 MINUTES MIN 1 – :40 Gymnastic Pull* MIN 2 – :40 Double Under Practice MIN 3 – :40 Hollow Body Flutter Kicks (No Measure) B. WOD: “END OF THE RAINBOW” FOR TIME 800m Run Immediately Into… 5 ROUNDS 36 Double Unders 18 Russian KB […]

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Tuesday 21/03/16

Dynamic Warm Up- Mobility Prepare for: A. STRENGTH: 3-3-3-3 Back Squats* *Building from Moderate-Heavy to Heavy 75-85% of 3 RM (Score is Weight) B. WOD: “SPEED DEMON” 3 ROUNDS FOR TIME • 30 Single DB Front Squat (35/25)|(25/20) • 30 Up-Downs -8:00 Hard Cap- Score is time C. Cool Down: 400 m nasal breathing walk

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Thursday 21/03/11

How to watch the 2021 Crossfit Open Announcement https://games.crossfit.com/article/how-watch-2021-crossfit-open-announcements/open   Dynamic Warm Up- Mobility Prepare for: STRENGTH 15 MIN ON A 8:00 RUNNING CLOCK… 2 SETS OF: 2 Push Jerk + 2 Split Jerk (Score is Weight) Immediately Into… ON A 6:00 RUNNING CLOCK… 2 SETS OF: 1 Push Jerk + 1 Split Jerk (Score […]

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Tuesday 21/03/09

“Prepare for Glory” this Friday when we test our Fitness as a Community !! Dynamic Warm Up- Mobility Prepare for: A. WOD: 7 SETS FOR TIME OF: 10 Box Jump Overs (24/20) 100m Run 10 Toes to Bar 100m Run -Rest 1:00 b/t Sets- (Score is Slowest Set) Finisher: EMOM x 10 MINUTES MIN 1 – […]

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