Archives

SS : Sunday 9th December 2018

Metcon SS.18.12.09 6 ROUNDS FOR TIME: 30s DB Power cleans 20/10 30s DB Push ups 30s DB Push press 30s Burpee over DB 1 minute rest

SS : Saturday 8th December 2018

Metcon SS.18.12.10 4 Rounds for time: 40 Air squats 30 KB swings 20 Burpees 10 DB man makers 1 minute rest

HIIT : Saturday 8th December 2018

Warm Up Sweaty One Metcon HIIT.08.12.18 Spicy Saturday 5 station Obstacles Workout each station 5 min ON, 1 min REST Station 1 1 Lap Run AMRAP Wall Sit to Obliques Wall Touches Station 2 200m Rowing AMRAP DB Burpee Station 3 12 cal Legs Only Bike AMRAP Annie Press Station 4 Farmers Carry with Obstacles […]

CF : Saturday 8th December 2018

Warm Up Mobilize and stretch Games!! Strength STRICT PRESS Strict press: 4×4 @ 70% TEMPO: 2s up, 1s pause, 3s Down, Rest 90s – 2 minutes Metcon CF.18.12.08 3 Rounds for time 42 Wallballs 30 Burpee Box jumps 18 KB clean and jerk 10 Muscle ups/CTB

HIIT : Friday 7th December 2018

Warm Up Sweaty Ones Metcon HIIT.07.12.18 Sandbag Workout Sandbag Clean to Squat Sand Bag Drag Sandbag Lunges Burpees over Sandbag Sandbag shouldering Thruster Sandbag Row

CF : Friday 7th December 2018

Warm Up Mobilize shoulders, lats and ankles 3 rounds 10 Cal biike 10 PVC OHS 10 American KB swings Skills Skills of Hang power snatch and OHS Strength CF.18.12.07 (A) Hang Power snatch, OHS 3 reps of each every 2 minutes x 6 rounds *If technique is good increase weight Metcon CROSSFIT OPEN 17.5 10 […]

MR : Thursday, 6th December 2018

Warm Up 3 Rounds 200m Row 10 MB Slams 15 KB Deadlifts Skill / Strength Squat Clean EMOM 10 mins 3 Squat Clean Increase weight if technique is good Increase incrementally to heavy set Metcon MR.18.12.06 For Time 50 Static Lunges 40 Box Jump Over 30 V-Sits 20 DB Snatch 10 DB Burpees

SS : Thursday 6th December 2018

Metcon SS.18.12.05 Every 3 minutes x 10 rounds 3 DB power cleans 6 DB thrusters 9 DB Deadlifts 12 Burpees 1 Lap run

CF : Thursday 6th December 2018

Warm Up Foam roll lats and stretch chest/triceps 3 Rounds 5 Jefferson curls 10 Archer squats 10 Lat activations Strength PULL UPS Please input your scale e.g. used green band PARALLEL BAR DIPS Pull ups 5×5 90s rest Parallel bar dips 5×5 90s rest (Add weight if can do more than 5 reps) Metcon CF.18.12.06 […]

HIIT : Wednesday 5th December 2018

Warm Up Sweaty One Metcon HIIT.05.12.18 Pyramid 20 push up 40 goblet squat 60 mountain climbers 80kb swing 100 sit up 80 kb swing 60 mountain climbers 40 goblet squat 20 push up Rest 4 mins EMOM 8 min, 1 for odd – 2 for even 1. 40 db crunch 2. 40 diagonal woodchopper