28-02-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 10 x Arm Rotations 10 x Arm Swings 10 x HRPUs 30 sec Bar Hang 20 x Banded Pull Aparts 15 x Pass Throughs Weightlifting Bench Press (1 x 1) 20 mins to warm up and go for your new 1 rep max. Use the first […]

27-02-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 10 min AMRAP 100m Row/Bike/Ski 10 x DB Snatch 15/10kg 5 x Burpees over the DBRound ON – Round OFF Metcon Metcon (Time) 15 mins to Complete; 3 rounds of: 800m Row/Bike/Ski 20 x Snatch (increasing weight) 30 x TTB Rest 3 mins…..Male = 40/50/60kg Female […]

26-02-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 10 x Squat to Stand 6 x Spiderman + Reach 10 x Pull Ups/Ring Rows 10 x Leg Swings Fwd/Back/side 10 x Cossack Squats 10 x Barbell Good Mornings 20/15kg Weightlifting Deadlift (1 x 1) 20 mins to warm up and go for your new 1 […]

25-02-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: 30 x Double Unders/60 Single Unders 10 x KB Swings 16/12kg 8 x Goblet Squats Metcon Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 9 x Pull Ups 12 x Box Jump overs 20″ 15 x Press Ups Rest 3 mins….. Metcon […]

24-02-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 10 x Lunges 1 min Sumo Hold 10 x Fire Hydrants – each side 6 x Spiderman + Reach 10 x Squat Jumps 10 x Pass throughs 10 x Good Mornings Weightlifting Back Squat (1 x 1) 20 mins to warm up and go for your […]

22-02-2020

Clyde Coast Crossfit – Partner CrossFit Warm-up Warm-up (No Measure) 1 min Skipping 2 Rounds: 8 x Squats 8 x Press Ups 8 x Pass Throughs 8 x Good Mornings Metcon Metcon (Time) 100/50 x Double Unders 90/45 Cal Row/Bike/Ski 80/40 x Wall Balls 9/6kg 70/35 Cals 60/30 x Deadlifts 80/60kg 50/25 Cals 40/20 x […]

21-02-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 10 x Arm Rotations 10 x Arm Swings 10 x HRPUs 30 sec Bar Hang 20 x Banded Pull Aparts 15 x Pass Throughs Weightlifting Bench Press (Max reps @ 87.5% of 1rm – min 1 rep) Warm up sets 5 x 40% 5 x 50% […]

20-02-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 8 min AMRAP 8 Cal Row/Bike/Ski 8 x Shoulder Press 20/15kg 8 x Pass ThroughsRound ON Round OFF Metcon Metcon (Time) Partner WoD. 4 Rounds of: 30 x DB Push Press 2 x 15/10kg 30 x Synchro Squats 30 x DB Russian Twists 1 x 15/10kg […]

19-02-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 10 x Squat to Stand 6 x Spiderman + Reach 10 x Pull Ups/Ring Rows 10 x Leg Swings Fwd/Back/side 10 x Cossack Squats 10 x Barbell Good Mornings 20/15kg Weightlifting Deadlift (Max reps @ 87.5% of 1rm – min 1 rep) Warm up sets 5 […]

18-02-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 1 min Skipping 3 rounds of: 10 x Squats 10 x Press Ups 10 x Ring Rows Metcon Metcon (Time) 14-13-12-11-10-9-8-7-6-5-4-3-2-1 Wall Balls 9/6kg Box Jumps 24/20″ KB Swings 24/16kg Burpees TTBIt’s going to be a sweaty one! 40 min time cap 🙂