25-05-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 400m Run 3 Rounds of 10 x Squats 8 x Press Ups 6 x Pass Throughs Metcon Metcon (Time) 5 Rounds for time: 15 x OH weighted Sit Ups 30 x Weighted Lunges 15 x Down Ups 30 x Single Arm GTOHUse a KB/DB or weighted […]

24-05-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 1 min Skipping/Vertical Jumps 10 x Squats 10 x Lunges 10 x Arm Swings 10 x Press Ups 10 x Good Mornings Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 2 – 4 – 6 – 8 – 10 – 12 – 14…. – […]

23-05-2020

Clyde Coast Crossfit – Partner CrossFit Warm-up Warm-up (No Measure) 10 Rounds 1 x Walkout + Press Up 5 x Squats Metcon Metcon (Time) Partner WoD 50 – 40 – 30 – 20 – 10 Squat Jumps Hand Release Press Ups Toes to something* Alt Jumping Lunges Tricep Dips Russian Twists*Toes to either: – Door […]

22-05-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 25 x Jumping Jacks 30s Sumo Hold 6 x Spiderman + Reach 10 x Squat Jumps 10 x HRPUs 10 x Pass Though 10 x Good Mornings Metcon Metcon (4 Rounds for reps) 4 Rounds of: 30s Squats 10s rest 30s Press Ups 10s rest 30s […]

21-05-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 200m Run 20 x Calf Walks 10 x Lunges 10 x Press Ups 10 x Pass Throughs Metcon Metcon (Time) 60 – 40 – 20 – 40 – 60 Double Unders *10 x Burpees after every set.Dubs – Double the amount for single skips or do […]

20-05-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 400m Run 12 x Jumping Jacks 11 x Press Ups 10 x Squats 9 x Sit Ups 8 x Pass Throughs 7 x Good Mornings Metcon Metcon (Time) 20 x Alt toe touches 40 x Shoulder Taps 20 x Alt toe touches 60 x Sit Ups […]

19-05-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 200m Run into 2 Rounds of: 10 x Squats 6 Spiderman + Reach 10 x Sit Ups 6 x Press Ups Metcon Metcon (Time) For time: Buy in 100 x Double Unders 3 Rounds of 25 x Burpees 25 x Squats 25 x SA OH Alt […]

18-05-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 10 x Squats 30s Sumo Hold 10 x Sit Ups 30s Shoulder Stretch 10 x Arm Rotations (Fwd + Back) 10 x Arm Swings Metcon Metcon (Time) 10 Rounds of: 10 x SA OH Squat (5L+5R) 10 x V-Ups 20s Handstand Hold 10 x Down UpsUse […]

17-05-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 20 x Walking Lunges 1 min Sumo Hold 6 x Spiderman + Reach 10 x Arm Swings across the body 6 x Press Ups Metcon Metcon (Time) 200 x Weighted Squats *5 Burpees every min Start with Burpees.Use a “Heavy” weighted item for the squats. Metcon […]

16-05-2020

Clyde Coast Crossfit – Partner CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: 10 x Jumping Squats 10 x HRPUs 10 x Sit Ups Metcon Metcon (AMRAP – Rounds and Reps) Partner WoD. 35 MIn AMRAP 400m Partner Run or 200 x Jumping Jacks 125 x Double Unders 100 x Russian Twists 75 x Press […]