Workout of the Day (W.O.D)

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=306 w=200 h=220 float=right]Paul M finishing rep 5 of set 5 on push press last night. His technique is constantly improving, maintained neutral spine throughout the set.  I’m noticing some pretty […]

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=305 w=200 h=220 float=right]It was good to see so many of the girls doing the workout as prescribed (Rx) yesterday.  Tracy’s first workout Rx’d woohoo!! Power: Push press 5 x 5

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=304 w=200 h=220 float=right]Power: Clean 4 x 3 rep Increase weight for each set W.O.D. 5 Thruster (40/25) 7 Hang power clean 15 Deadlift 12 Minutes, as many rounds as possible.

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=303 w=200 h=220 float=right]Gymnastics: Ring holds Muscle up progressions W.O.D. ‘Cards’ The class split into groups of 2 or 3.  The task: Get through a deck of cards.  Suit denotes exercise,

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=302 w=200 h=220 float=right]Strength: Back squat 5 x 3 rep W.O.D. 30 Box jump 10 Handstand push up 4 rounds, for time.

A fine example of getting under the bar fast, in super slow motion.  You will notice he does not pull the bar up past his hips but pulls himself under it.  I hope watching this video helps more of you to do the same. Power: Snatch 4 x 3 rep W.O.D. 20 Power snatch (40/25)

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=301 w=200 h=220 float=right]Strength: Shoulder press 4 x 3 rep W.O.D. Run 800 25 Sumo deadlift high pull (40/25) Run 400 25 Sumo deadlift high pull Run 800 For time.

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=300 w=200 h=220 float=right]Congratulations to Marty!! at last the 200kg deadlift has been conquered!! Whats next? still gotta get Moa….. W.O.D. ‘Cindy’ 5 Pull up 10 Push up 15 Squat 20

Strength: Deadlift 5, 5, 3, 3, 1, 1 reps W.O.D. Kettlebell swing (24/16) Overhead squat (40/25) 21, 15, 9 reps, for time.

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=299 w=200 h=220 float=right]This picture is of last nights class, 15 people at CrossFit on a Friday evening….such dedication 😉 W.O.D. ‘Kelly’ Run 400m 30 Box jump 30 Wall ball 5