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WOD 011014

Fitness Programme:
Build to heavy set of 2 (touch and go).

Bench mark WODs
Deadlifts 110/70kg
Rest 5 mins… 113 more words


Crossfit and torn hands

If you’ve just started Crossfit and have been acquainted with the pull up bar, you’ve probably already seen what can happen to your hands. It’s not only the pull up bar that hates your hands, rowers and barbells don’t like your soft hands either. 800 more words

Bonus WOD For September 30th

Here is a little Bonus WOD For Everyone

Round 1:

1 Minute Balance Lunges For Score
Rest 10 seconds
1 Minute Bent Over Rows For Score… 107 more words

It Takes Time

Monday came and went without too much of a commotion for me.  I always dread it but it wasn’t too bad this week.  Maybe I shouldn’t fear it’s wrath so much and just embrace it.  621 more words

9/30/2014 WOD

18 minute AMRAP, with a partner
Partner #1 – 100′ bear crawl then complete 5 inverted burpees while partner #2 completes ME calorie row. Rotate once #1 completes their reps. 25 more words



Four sets of:
Dumbbell Shoulder Press x 8-10 reps
Rest 45 seconds
Step-Ups with Dumbbells x 8-10 reps each leg
Rest 45 seconds
Toes to Bar x 7-10 reps… 20 more words


WOD - Wednesday 1 October 2014

12 mins establish 3rm strict press.
Then emom 8 mins
3 reps at 75% – 80% of 3rm


15min amrap

6 pullups (9 if banded)
9 kbs 24/16
12 box jumps 24/20