by chesterfieldcf | Feb 18, 2019 | Uncategorized
Pre WOD Every two minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% Then rest two minutes before starting… Every 3 minutes, for 6 minutes (2...
by chesterfieldcf | Feb 17, 2019 | Uncategorized
WOD Warmup: 3 Sets 10 Single Leg Cone Touch 10 Cossack Squat/leg 10-15sec single Arm Ring Row Hold A1) RNT Reverse Lunges Goblet Loaded; 2020; 6/leg; rest 30sec x 3 A2) 2-arm Turkish Sit Up 6-8 reps; rest 30sec x 3 A3) Ring Body Saw 2020; 8-10reps; rest 90sec x 3 B1)...
by chesterfieldcf | Feb 16, 2019 | Uncategorized
WOD In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 300/250 Meter Row Station 2 – 30 Kettlebell Swings Station 3 – 20 Dumbbell Push Press Station 4 – 25/15 Calories of Assault Bike...
by chesterfieldcf | Feb 15, 2019 | Uncategorized
WOD “CrossFit Games Open Event 11.6, 12.5 & 18.5” Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Thrusters (100/65 lbs) 3 Chest-to-Bar Pull-Ups 6 Thrusters 6 Chest-to-Bar Pull-Ups 9 Thrusters 9 Chest-to-Bar Pull-Ups 12 Thrusters...
by chesterfieldcf | Feb 14, 2019 | Uncategorized
WOD Warmup: 3-4 Rounds Not for Time Quadruped Crawl 10m Plank Lateral Walk 5m/side Duck Walk 10m A) Push Press 31X2; 8,6,4; rest 2-3mins (3sec eccentric, 1sec pause on shoulder, X is the dynamic Push Press, 2sec hold overhead) – last set of 8 should be heavier...
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