WEDNESDAY 17/8/16
STRENGTH: 3rm power clean Drop weight to 80% and complete 5 reps with a 2sec pause at catch WOD: 3 rounds: 3 min AMRAP 200m farmers carry 20 DB Snatches Max leg raises in remaining time ...
17
Aug
Author: 121
16
Aug
TUESDAY 16/8/16
STRENGTH: 2rm jerk Drop to 80% and complete 5 reps with a 2sec pause at the catch WOD: 3 rounds 3min to complete : # rowing Cals 3min to complete : 50 Double unders, 15 Ring rows 3 mins to complete : 400m run Feature image: Anthony Rogers Photography ...
15
Aug
MONDAY 15/8/16
STRENGTH: 2x6 back squats WOD: 18 min cap 30 HSPU's 40 pull ups 50 KB swings 60 Ab mat sit ups 70 burpees ...
12
Aug
FRIDAY 12/8/16
STRENGTH: 2x10 deadlift WOD: In pairs: 0-6 min 21 deadlifts (sync) 21 burpee box jump overs 21 rowing Cals 6-12 min 18 deadlifts (sync ) 18 burpee box jump overs 18 rowing Cals 12-18 min 15 deadlifts (sync) 15 burpee box jump overs 15 rowing Cals...
11
Aug
THURSDAY 11/8/16
STRENGTH: 6rm Front squat WOD: 5 rounds Every 4 min 400m run 20 goblet squats 50 Doible unders ...
10
Aug
08
Jul
CrossFit Kids Competition – CrossFit Wolfden
Congratulations to our super star kids Jackson & Mae 1st Cameron & Isla 3rd Zac & Oscar 3rd Well done guys! ...
08
Jul
In House Lifting Day 2015
In house lifting day 2015! 3 attempts at: Max Snatch Max Back squat Max Deadlift BBQ & BEER after! ...
08
Jul
SIX LITTLE WORDS THAT MIGHT JUST CHANGE YOUR LIFE by Christie Johnson – 21.15.NINE
Six little words that might just change your life Most of us understand the basic guidelines for good health, but how many of us actually measure up? Yes, the change you want to make will take effort. It will probably take time, energy and willpower. But that’s...
08
Jul
Language matters by Christie Johnson – 21.15.NINE
Language matters There’s a good chance your New Year’s resolutions ran along familiar lines – eat better, exercise more, lose weight. How many of them have fallen by the wayside in the first two weeks of January? Statistically a third of you have already given up, and...