22 Dec 2015

Violent hip explosions are what life’s all about.

Tuesday, 22 December, 2015
Mobility
Hip and Shoulder Mobility

Strength
Deadlift
5 @ 75%, 3 @ 85%, MAX @ 95%

WOD
122215
8 MIN AMRAP
4 Atlas Stones: Ground to Shoulder 130/95
20 DU

21 Dec 2015

Lift stuff and then jump on stuff. Win

Monday, 21 December, 2015
Mobility
Hip and Shoulder Mobility
Strength
Back Squat
5 @ 75%, 3 @ 85%, MAX @ 95%
WOD
122115
6 Min AMRAP

4 Squat Snatch 115/75
8 Box Jump 30″/24″

19 Dec 2015

This looks painful. Therefore you should do it.

Saturday, 19 December, 2015
Mobility
Hip, bowel, and shoulder mobility
WOD
150 Wall Balls
emotm 5 burpees

18 Dec 2015

It’s friday.………so rather than mail it in, here’s a 4 round gasser.

Friday, 18 December, 2015
Mobility
Hip and shoulder mobility
Strength
Bench Press
3 @ 70%, 3 @ 80%, 3 @ 90%
WOD
121815
4 Rounds of:

20 kb swings 55/35
15 Box Jumps 24/20
10 Push press 115/75

17 Dec 2015

HULK SMASH. ‘NUFF said.

Thursday, 17 December, 2015
Mobility
Hip and shoulder mobility
Strength
Strict Press
3 @ 70%, 3 @ 80%, 3 @ 90%
WOD
121715
“Hulk Smash”
3 Rounds of:

4 Tire Flips
20 Hammer Strikes
20 Slam Balls
10 Deadlifts 225/165

16 Dec 2015

Rope climbing is not about upper body strength. Its about coordination. If you are relying on your upper body strength, then you are severely lacking in yor coordination.

Wednesday, 16 December, 2015
Mobility
Hip and Shoulder mobility

Strength
Front Squat
3 @ 70%, 3 @ 80%, 3 @ 90%

WOD
121615
8 MIn AMRAP

4 Cleans 185/125
1 Rope Climb

15 Dec 2015

Atlas Stones are wonderful tools to help build a violent hip explosion….you know, that thing that seems to be the x-factor in many successful Olympic lifts. There`s an obvious correlation, and that`s why we train it.

Tuesday, 15 December, 2015
Mobility
Hip, Shoulder and Back Mobility

Strength
Deadlift
3 @ 70%, 3 @ 80%, 3 @ 90%

WOD
121515
10 Mins Cap
5 Stones 145/95
5 Box Jumps 30″/24″

14 Dec 2015

Its getting closer and closer to Christmas, and people use this as a common excuse to ignore their fitness needs so as to keep up with their holiday stress. No matter what you do, time will inevitably catch up to you. That said, if you use that as an excuse to be too busy for yourself, yet actually accomplish nothing tangible, then go ahead and ignore your health. Or, you can take the time to prolong your health by being diligent enough to preserve it.

Monday, 14 December, 2015
Mobility
Hip and Shoulder Mobility

Strength
Back Squat
3 @ 70%, 3 @ 80%, 3 @ 90%

WOD
121415
5 Rounds of

20 Kb Swings
15 Push ups
15 Pull ups

12 Dec 2015

It’s the defacto test of fitness in the CrossFit realm.
“FRAN”

For Time:
21-15-9
Thrusters 95/65
Pull ups

11 Dec 2015

It is the seemingly simple couplets of CrossFit workouts that perhaps the sport and the methodology is best known for.

Friday, 11 December, 2015

Strength
Bench Press
5 @ 60%, 5 @ 70%, 5 @ 80%

WOD
121115
4 Rounds of:
15 Front Squats 135/05
15 T2B