WOD: 14/03/2017

Warm Up/ Mobilise Strength: Back Squat Every 90sec: 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 *Build Weight Throughout* MetCon: For Time  50 Double Unders – 2:1 Single Unders 10 Bar Over Burpees  40 Sit Ups 10 Bar Over Burpees  30 KB Goblet …

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WOD: 13/03/2017

Warm Up/ Mobilise Strength Gymnastics: Pull Ups/ HSPU EMOM: 10 Minutes Even: 3 – 5 Strict Pull Ups Odd: 3 – 5 Strict HSPU MetCon: 3 Rounds each for time – 500m Row – Rest 4 Minutes  

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WOD: 09/03/2017

Warm Up/ Mobilise MetCon: For Total Reps 20 Rounds of: 40sec Work: 20sec Rest  Cal Assault Bike Russian KB Swing – 24/32 Cal Row Down Up Plate GTOH – 15/20 Core: 6 Rounds of: 45sec work: 15sec rest  Plank Hold Side Plank Hold (Left) Side Plank Hold (Right)

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WOD: 08/03/2017

Warm Up/ Mobilise Snatch Technique Strength/ Weightlifting: Snatch 12 Minutes to establish a Heavy Single (any variation) MetCon: ‘Open Workout 14.1’ AMRAP: 10 Minutes  30 Double Unders – 2:1 Single Under 15 Power Snatch – 25/35

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WOD: 07/03/2017

Warm Up/ Mobilise Strength: Front Squat/ Pull Ups A: Front Squat Every 2 Minutes: 3 – 3 – 3 – 3 – 3 – 3 *Build Weight Throughout* B: Strict Pull Ups  3 x Max Effort Rest 1 Minute between efforts MetCon: 4 Rounds For Time  10 Alt plate OH …

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WOD: 06/03/2017

Warm Up/Mobilise Strength: Deadlift/ Bench Press EMOM: 12 Minutes Even: 3 x Deadlift Odd: 3 x Bench Press *Maintain Weight Throughout* MetCon: FOR TIME BUY IN: 500m Row 21 – 15 – 9:  Sumo Deadlift High Pull – 30/40 Push Press – 30/40 BUY OUT: 50 Burpees Time Cap: 18 …

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WOD: 03/03/2017

Warm Up/ Mobilise Open Workout: 17.2 AMRAP: 12 Minutes 2 Rounds:  50ft DB Walking Lunge – 15/22.5 16 Toes To Bar 8 DB Power Clean – 15/22.5 2 Rounds:  50ft DB Walking Lunge 16 Bar Muscle Ups 8 DB Power Clean

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WOD: 02/03/2017

Warm Up/ Mobilise Crossfit Total: A: 12 Minutes to establish a 1RM Back Squat B: 10 Minutes to establish a 1RM Strict Press C: 12 Minutes to establish a 1RM Deadlift

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WOD: 01/03/2017

Warm Up/ Mobilise Clean Technique Strength/ Weightlifting: Clean 12 Minutes to establish a Heavy Single (any variation) MetCon: A: In a 12 Minute Window  21 Power Clean – 35/50 or 60% HS  21 Down Up  15 Power Clean – 40/60 or 70% HS  15 Burpees  9 Power Clean – 50/70 …

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