MONDAY A. Hip opening mobility + glute activation + B. Front Squat – 1RM + C. 21-15-9 Thruster @ 40/30kg Row Cals TUESDAY A. DU Practice + B. Row 150/100m ALL OUT – Dampener #8, rest 3 min, x4 + C. 20 min AMRAP: In Teams of 2 – only one person working at a…
DetailsMONDAY A. 3 Rounds of: 20 banded crab walks forward & back 15 glute clam L & R 15 banded face pulls + B1. Front Squat @ 2010; 2-3 reps; x4, rest 90 sec – all tough sets – fitness do sets of 5 moderate. NO FAILS. B2. Kipping/Strict Pull AMRAP x4, rest 90 sec…
DetailsMONDAY A1. Front Squat @ 2010; 3-4 reps; x4 – all tough sets A2. Banded Crab Walk – 20 steps forward, 20 steps back – no stopping A3. Standing Banded Pull-Apart; 20 reps + B. 3 Rounds @ 95% 20 DB/KB Walking Lunge @ 20/12.5kg 30/20 Cal Bike Rest 3 min between rounds TUESDAY A.…
DetailsMONDAY A1. Deadlift @ 32×0; 3-5 reps x4 – All tough sets. A2. Strict Press 4-6 reps; x4 + Hang Power Snatch – Build to heavy triple + Row 2k TUESDAY A1. Front Squat @ 2010; 3-4 reps; x4 – All tough sets. A2. Banded Crab Walk – 20 steps forward, 20 steps back…
DetailsMONDAY Closed for Public Holiday TUESDAY A1. Deadlift @ 32×0; 4-6 reps x4 – Use hook grip! All tough sets. A2. Kipping Pull Up; AMRAP-2; x4 A3. Standing DB Alternating Arm Overhead Press @ 2020; 8-12 reps total – Heavier than last week. + COMP 3 Rounds: 25 DL @ 100kg/70kg Bike 30/20 cal…
DetailsMONDAY A1. Deadlift @ 32×0; 5-6 reps x3 – Use hook grip! All tough sets. A2. Strict Pull up; 2-3 reps x 3 – 2 sec pause chin over bar, add weight if easy. A3. Standing DB Alternating Arm Overhead Press @ 2020; 16-20 reps total B. Masters League WOD 18.4 (25 minute cap) 1…
DetailsClients of the Month for May 2018 are Rachael and Charles Vis! Meet Rachael and Charles Vis, one of the many friendly and fit couples that trains out of CrossFit Chipping Norton, these two are an awesome bunch who are quickly becoming a force to be reckoned with! Charles first came to train with us…
DetailsMONDAY A1. Double Overhand Deadlift 3×10 – no hookgrip, build on last week A2. Seated Tuck Jump x3 A3. Banded Face Pull 3×20 + 10 min for Snatch Tech/Build + Masters WOD 8 min AMRAP 5 Ring Muscle Up/Ring Pullup/Ring Row (laying flat on ground) 10 Snatch TUESDAY 4 Sets @ High Effort (32 min):…
DetailsMONDAY A1. Double Overhand Deadlift 3×10 – no hook grip! only count the 3 challenging sets A2. Walk-In Tall Jump x3 between sets (inc. warmups) – focus on full extension + Clean Build (Tech for Fitness) + MASTERS WOD #2 [12 min Running Clock]: PART A – Time Cap: 8 Min 21, 15, 9; Power…
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