Tags » Hspu

Saturday 1 November - 'Holleyman' - 30rnds - 5x Wallball, 3x HSPU, 1x Power Clean 100/70

This is a big WOD but there will be lots of ways to scale. Come on in for a Saturday morning WOD, it’s the best way to start your weekend!!

WOD

Thursday Oct 30th workout


Mobility: Shoulder Mobility.

Skill Practice Warm Up: Handstand push up and handstand practice.
Work a handstand ladder with ab mats, work strict hspu OTM, or do a max set. 90 more words

Fitness

Invictus WoD

October 29, 2014

Workout of the Day
A. Used 100kg.  Failed at 105kg
Every 2 minutes, for 20 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60% 88 more words

Crossfit

WOD 10.27.14

Backsquat – 1RM test

Strength 20 min
5-7 sets
1 power snatch +3 overhead squats

Metcon
7RFT
6 C2B pull ups
5 power snatches 95/65… 42 more words

Crossfit

Tuesday 10.28.14

Don’t forget–4pm class has “temporarily” changed to introduce the new Strength class. Hope to see lots of you there!

Skill/Strength/Buy-in:

Pull Up/Muscle Up practice

WOD: 6 more words

WODs

Deads-Squat-HSPU/Squats-Deadlifts/CF Kids Varsity


Monday October 27, 2014

CF Kids: Varsity (13-17 years) 5:00-6:00pm

WOD
3 Rounds
7 Dead Lifts, 275/185
30 Air Squats
5 Strict HSPU

Skill/Strength:
Back Squat… 148 more words

WOD

Saturday 10/25/14

Performance

Lifts

Back squat @ 165, 5 – 4 – 3 – 2 – 1
Front squat @ 135, 5 – 4 – 3 – 2 – 1… 77 more words

Back Squat