Uncategorized

CrossFit – Tue, Jul 15 Split Jerk (5 x 2 85%) 5 x 2 85% same weight across

CrossFit – Mon, Jul 14 Back Squat (4×4 (3 second descent work between 70-75%)) 4×4 (3 second descent work between 70-75%) Metcon 3 Rounds 10 double DB step ups 50/35

CrossFit – Sat, Jul 12 This Sunday, July 13th at 9:30am Join us at West Port Swim Club 9:30am for a swim interval workout combined with body weight movements. Thank you Willie for allowing us to do this. Metcon (Time) Partner WOD 5 Rounds For Time 20 Front Squats 95/65 20/16 Calorie Echo Bike 20

CrossFit – Fri, Jul 11 Shoulder Press (3 x 3 80-85% same weight across) 3 x 3 80-85% same weight across 1 big drop set: 15-30 reps 50% Metcon (Time) Partner 40-30-20-10 Calorie Echo Bike Push-ups C2B

CrossFit – Thu, Jul 10 Metcon (AMRAP – Rounds and Reps) AMRAP 30: 20 V-UPS 15/12 Calorie Row 100m Farmers Carry 15/12 Calorie Row 20 Alt. DB Snatches DB 50/35

CrossFit – Wed, Jul 9 Power Clean (3 x 4 ) 3 x 4 add weight each set 2 Unbroken Power Cleans -rest 0:15 2 Unbroken Power Cleans rest 2 minutes between sets Barbell should be around 75% this is called a cluster set, this is a technique where you break up a single set

CrossFit – Tue, Jul 8 Split Jerk (5 x 2 80%) 5 x 2 80% Same weight all sets

CrossFit – Mon, Jul 7 Back Squat (5×5 work between 75-80% same weight across) 5×5 work between 75-80% same weight across

CrossFit – Sat, Jul 5 Metcon (Time) Partner WODFor Time: P1: 12/10 Calorie Echo Bike, P2: 12/10 Calorie Row50-40-30-20-10 together AbMat Sit-ups P1: 12/10 Calorie Row, P2: 12/10 Calorie Echo Bike 50-40-30-20-10 together Single Dumbbell Box Step-ups – Notes: One partner starts on the bike, the other on the rower. At completion of those calories,

CrossFit – Fri, Jul 4 Overhead Squat (3 x 8 at 50-60% 3 second Hold in Bottom) 3 x 8 at 50-60% 3 second Hold in Bottom score your heaviest weight Metcon (Time) 2 Rounds For Time: 1 Mile Run 1,000/900m Row Goal 20-28 minutes aim for sustainable intensity and hold steady output. We are