Monday 12-11-2018 A: Front Squat (4 x 3 ) B: V-Sits (4 x 10 ) WOD Metcon (AMRAP – Reps) In pairs 3min on 3min off x 3 “Row 300/250m 10 burpees over the rower Then Max DUs ” Partner 1 works for 3 mins while partner 2 rests, then swap for next 3 mins. […]
CONTINUE READINGMonday 05-11-2018 A: Back Squat (4 x 5 ) B: Broad Jump (4 x 5 ) C: L-Sit (4 x 30s) WOD Metcon (AMRAP – Rounds and Reps) 3 min on 1 min off x 3 “50 DU buy in Then AMRAP 5 Burpee 10 Alt DB Snatch 15 Sit Ups “ Tuesday 06-11-2018 A: […]
CONTINUE READINGMonday – Bank Holiday Tuesday 30-10-2018 A: Push Press (4 x 5 ) B: Ring Rows (4 x 10) C: Plank + Push Up (4 x 1 min) Start in plank in elbows, every 10s switch to push up position, if able do 1 push up then back to plank on elbows WOD Metcon (AMRAP […]
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Monday 22-10-2018 A: Strict Toes-To-Bar (3 x 5 ) B: Single Arm Dumbell Press (3 x 5 each arm) WOD Metcon (Time) 6 Rounds for time (20 min cap) “12 Hang Clean and Jerk @ 22.5/15kg (6 each arm) 12 Box Jumps @ 24/20″” 12 Alt DB Snatch @ 22.5/15kg 12 TTB “ Tuesday 23-10-2018 […]
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Monday 15-10-2018 A: RDL (4 x 10 ) With KB Straight leg deadlift if able B: DB Push Press (4 x 5 ) C: Hollow Hold (4 x 30s ) WOD Metcon (AMRAP – Rounds and Reps) In Pairs Alt Movements – 10 Rounds or 12 min AMRAP “10 Deadlift @ 80/60kg 12/10 Cal Row […]
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Monday 08-10-2018 A: Deadlift (4 x 10 ) B: Reverse Lunges (4 x 10 ) With barbell WOD Metcon (AMRAP – Rounds and Reps) In Pairs 12 min AMRAP “12/10 Cal Row 12 KB Swings 12 Air Squats 24 DU’s 12 Alt lunges “ Tuesday 09-10-2018 A: Push Press (4 x 5 ) B: Kip […]
CONTINUE READINGRed Iron CrossFit – Competitors Class WOD Metcon (Time) In teams of 4 1 mile Run (together) 100Cal Row 100 Wall Balls 100 Burpee Bar Touch
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Monday 01-10-2018 A: Single Arm Dumbell Press (3 x 5 each arm ) B: Bent Over Row (3 x 10 each arm ) C: DB Step Up (3 x 10 ) WOD Metcon (AMRAP – Rounds and Reps) 20 min AMRAP in pairs 40 Single arm Hang Clean + Jerk @ 22.5/15kg 40 DB Step […]
CONTINUE READINGRed Iron CrossFit – Competitors Class Skill 15 min skill practice WOD A: Metcon (Time) In Teams of 4 “100 Power Cleans + Jerk Every 20 reps every one run 200m “ B: Metcon (AMRAP – Reps) In teams of 4 10 min Max Cal Row
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Monday 24-09-2018 A: RDL (4 x 6 ) B: Single leg hop and hold (4 x 5 each leg ) Focus on the landing first. Hold the landing for 2-3s Then increase the distance of the jump C: Double KB Front Rack Lunges (4 x 10 ) WOD Metcon (AMRAP – Rounds and Reps) In […]
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