Thursday, 21 August 2014

August 22, 2014

Strength:
Push Jerk
6-6-6

10 X 3 Back Squats @50%

WOD:
On The Minute X 16
Even: 3 Power Clean @70%
Odd: Max Meters Row


Wednesday, 20 August 2014

August 21, 2014

Strength:
3 Position Snatch
5 Sets

Speed Deadlifts
10 X 3 on :45

WOD:
5 Rounds
30 Seconds Max Thrusters (115/75)
30 Seconds Rest
30 Seconds Toes to Bar
30 Seconds Rest

Tuesday, 19 August 2014

August 20, 2014

Good Luck to Nate and Beata in England
Strength:
Front Squat
5-5-5-5+

Barbell Row
5-5-5-5-5

WOD:
10 X On The Minute
50 Meter Sprints

Cash Out
Core Exercises

If you are interested in taking part in the CF Team Series please let me know ASAP so I can put together teams!

Monday, 18 August 2014

August 19, 2014

Strength:
3 Position Clean
5 Sets

Push Press
5-5-5+

WOD:
10 Minute AMRAP
30 Kettlebell Swings
20 Wall Balls
10 Handstand Push Ups

Sunday, 17 August 2014

August 18, 2014

Strength:
Overhead Squat
5-5-5-5-5

On The Minute X 7
Strict Pull Ups

WOD:
5 Rounds
10 Hang Power Clean (135/95)
30 Air Squats
20 Kettlebell Snatch (10 a side)

Saturday, 16 August 2014

August 16, 2014

Strength:
Snatch
Build up to a Heavy single

WOD:
"The Crippler"
30 Back Squats @225/155
1 Mile Run

Good Luck today to Janae, Eddy, Dylan and Tera at the CrossFit Belleville. 

Thursday, 14 August 2014

August 15, 2014

Strength:
15 Minutes to achieve 1 RM in Clean + Jerk

WOD:
"Fran"
21-15-9
Thrusters (95/65)
Pull Ups