Saturday 31st January 2015

The only thing missing was Katie Perry...

Superbowl Team WOD

9am Patriots (50) Vs 10am Seahawks (64)

2 x 10 minute halves / 5 minute half time 

Touchdown - 6pts

60 wall balls

60 burpees

PAT - 1pt

250m row (each player)

Field Goal - 3pts

60 kettlebell swings

60 med ball twists

Congratulations Superbowl MVP Hannah Harwood, no trophy but some much deserved wellness challenge bonus points :-)

Thursday 29th January 2015

Skill

Kipping pull ups

Thrusters 

WOD

"Fran"

21-15-9

Thrusters 

Pull ups 

Wednesday 28th January 2015

CrossFit Total

1rep max Back Squat

1rep max Strict Press

1rep max Deadlift 

Add together to get your crossfit total! 

Tuesday 27th January 2015

Skill

Med ball cleans 

WOD

"Nick"

12 rounds

10x med ball cleans

6x hand stand push ups

25min time cap

Thursday 22nd January 2015

Skill

Power clean 

WOD

3rds

60secs power cleans

60secs tuck jumps

60secs front squats 

60secs Burpees

60secs shoulder to overhead 

3mins rest between rounds

Count your total reps 

Wednesday 21st January 2015

Skill

Muscle up progression

12min every 2mins 

2x pull ups 

2x push ups

WOD

Deadlift box jump ladder

3rnds

1x deadlift 10x box jumps

2x deadlift 10x box jumps

3x deadlift 10x box jumps

4x deadlift 10x box jumps

5x deadlifts 10x box jumps

3mins rest between rounds

Add weight each time

Last weight is your score

Tuesday 20th January 2015

Skill

Strict press

Push press

Push jerk

WOD

3rnds for reps

60 secs calorie row

60 secs rest

60 secs toes to bar

60 secs rest

60 secs shoulders to overhead 

3 mins rest between rounds 

Sunday 18th January 2015

Full Strength Sunday 

Warm up

Tabata jax

Dorms/Mobility

3rds

10x PVC pass overs

10x PVC superman

10x dying frogs

10x scap push ups 

10x face pulls

Max effort

5x3 Floor Press

Accessory work

3x max chin ups/ring rows

 

Saturday 17th January 2015

WOD

"Michaels' Last Reps"

3rnds

Row 250m each and reset each row 

Remaining time in 12 min windows AMRAP

1 round =

     10x sit ups

     10x press ups

     10x med ball cleans

     10x Burpees

     10x G2OH plate

     10x box jumps

Only 1 member of the team works at a time

@12 & 24 mins finish movement reps then row 

 

Thursday 15th January 2015

Skill

Power snatch

WOD

3rnds

400m run

15x power snatches

10x Burpees over bar

15x power snatches

400m row

3mins rest between rounds 

Wednesday 14th January 2015

WOD

Strength 1:

7x back squats @75% of 1rep max

Every 3mins for 4 sets

Strength 2:

3rds

Front squat ladder

5min window to complete

1/2/3/4/5 front squats with 3-5 pull ups in between

2mins rest between rounds 

This weekend at the nest...

Week 1 of the wellness challenge has been rounded off with another awesome weekend.

Saturday 10th January 2015

Team WOD

"KarAngie" (Karen meets Angie) In teams of 3

400m run cash in

150 wall balls

150 pull ups/beat swings+holds

150 push ups

150 sit ups

150 squats 

400m run cash out

Well done to the team of Liam, Paul and Danny T for recording the fastest time and banking some wellness challenge bonus points.

Sunday 11th January 2015

Full strength Sunday

Max effort lower: 

Box Squats (10 sets to work up to 1rm)

Accessories:

4x10 banded good mornings

4x10 jumping lunges

Max sit-ups

Great work to Nat for getting wellness challenge bonus points for demonstrating great form, determination and strength in her box squats and Mark for smashing out 100 unbroken sit-ups. 

Thursday 8th January 2015

Skill

Kettle bell swings

WOD

3 rds in a 3min window 

90 secs rest in between rounds 

A: row 500m then max kettlebell swings 

B: 400m run then max double unders

C: max Burpees

Tuesday 6th January 2015

Skill

Back squats

WOD 

6x 400m row in under 90 secs

Rest for 90 secs in between rounds

 

Monday 5th January 2015

Skill

Power Cleans

WOD

5 sets - every 4mins

15x power cleans

15x Burpees

Record time each round 

 

Saturday 3rd January 2015

Warm up

'Roxanne'

WOD

Fight Gone Bad

3 rounds for reps

1x min wall balls

1x min sumo deadlift high pull

1x min box jumps

1x min push press

1x min row for calories 

1x min rest