Tuesday 31st March 2015

Strength

Pause front squat every 90secs for 10mins

5sec pause at bottom of squat

Work capacity

Run 200m 

40x wall balls

Run 400m 

30x wall balls

800m run

20x wall balls

If you break the wall balls then add 5reps for each break

Monday 30th March 2015

Strength 

4 rnds

5x ground to overhead

Max rep strict pull ups 

*rest 2 mins between each round

Work capacity

10-8-6-4-2 

Clean @75% of your 1rep max

Burpee box jump overs

Thursday 26th March 2015

ATHLETIC LEVELS TESTING #4

Warm up

EMOM 7mins

7x wall balls

7x Burpees

Athletic levels testing

Max effort air squats in 2mins

Max effort press ups 

Handstand hold for 30secs

WOD

500m row

40x air squats

30x sit ups

20x press ups

10x pull ups (no Kipling on bands!)

Tuesday 24th March 2015

Athletics levels testing #2

Test A max effort toes to bar

Test B 15x thrusters

WOD

'Fran'

21-15-9

Thrusters

Pull ups

Wednesday 25th March 2015

WOD

'CrossFit Total'

1rep max deadlift

1rep max strict press

1rep max deadlift

10mins to establish each 

3-2-1-1-1-1-1

Monday 23rd March 2015

Athletics levels testing #1

Test A Max effort double unders 

Test B wall balls

Test C max effort sit ups

WOD

'Helen'

3rnds for time

400m run

21x kettlebell swings

12x pull ups

Thursday 19th March 2015

'Goat' Day

Warm up

double reps each round for 10mins

10x double unders

3x toes to bar

6x lunges

Mobility 

T-spine stretch 

Med ball PVC pass overs

Lat smash

Strength

5x5 pull ups

Skill

Hand stand progressions 

Tuesday 17th March 2015

Strength 

Establish a 1rep max deadlift 

5-5-3-3-3-1-1-1-1-1

WOD

5rnds

5x deadlifts @80% of your 1 rep max

5x burpee box jump overs @greater height than normal 

Saturday 14th March 2015:Team WOD

Team WOD

In pairs 

2x 20min AMRAP

15x box jumps

10x 10m medball shuttle runs 

(Medball must remain at shoulder height or above) 

Rest 5mins

15x ground to overhead

10x 10m farmers carry 

Each person remains on the same movement for 5min periods

Tuesday 10th March 2015

WOD

In pairs: you go I go 

25min AMRAP

5x back squats

10x box jumps

5x strict pull ups 

Saturday 7th March 2015

Team WOD

Complete 3rnds in pairs

A) double unders / 400m

Count DU's

B) hang power cleans / 20 box jumps

Count HPC

C) Burpees / 20x wall balls

Count Burpees 

Thursday 5th March 2015

Skill

Head stand progressions

WOD

5 rnds with a 30min time cap

400mrun

30x overhead lunges

15x pull ups

Wednesday 4th March 2015

Barbell Club

Work up to a 1rep max Thruster

Max effort kettlebell swings

15x evil wheels 

Tuesday 3rd March 2015

WOD

The Open 15.1

9min AMRAP 

RX m:50kg f:35kg

15x toes to bar

10x deadlift

5x snatch 

Then 6mins to establish your 1rep max clean and jerk

Wellness Challenge WOD: February 2015

'Jackie'

1000m row

50x thrusters (RX m:20kg f:15kg)

30x pull ups