18-01-2020

Clyde Coast Crossfit – Partner CrossFit Warm-up Warm-up (No Measure) 2 Rounds 12 Cal Row/Bike/Ski 8 x KB SDHP 20/12kg 4 x Down Ups Metcon Metcon (Time) 15 Down to 1 Cal Row/Bike/Ski Slamballs 15/10kg TTB Cal Row/Bike /Ski Wall Balls 9/6kg Power Cleans 60/40kg ….. Do 15 reps of above ….. then do 14 […]

17-01-2020

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 @ 80% of 1rm – min 3 reps) Warm up sets 5 x 35% 5 x 45% […]

16-01-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 10 min AMRAP 100m Row/Bike/Ski 5 x Pull Strict Ups/Ring Rows 10 x SquatsRound ON Round OFF format. Metcon Metcon (AMRAP – Rounds and Reps) Partner WoD 40 – 30 – 20 – 10 Cal Row/Bike/Ski SA Devils Press 22.5/15kg (Change arms every 5 reps) Cal […]

15-01-2020

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 @ 80% of 1rm – min 3 reps) Warm up sets 5 […]

14-01-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 1 min Skipping 10 x Squats 10 x Press Ups 10 x Sit Ups 10 x Pass Throughs 10 x Good Mornings Metcon Metcon (Time) 10 min to finish: 5 rounds: 12 Cal Row 12 x Burpees3 min rest….. Metcon (Time) 10 min to finish: 5 […]

13-01-2020

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 (Max reps @ 80% of 1rm – min 3 reps) Warm up […]

11-01-2020

Clyde Coast Crossfit – Partner CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 5 x Down Ups 7 x Squats 9 x Ring Rows Metcon Metcon (Time) 8 Rounds for time: 12 Cal Row/Bike/Ski 8 x DB Down Ups 22.5/15kg 12 x Abmat Sit Ups 48 x Double Unders 12 x KB Goblet Squats 24/16kg 8 […]

10-01-2020

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 @ 75% of 1rm – min 5 reps) Warm up sets 5 x 35% 5 x 40% […]

09-01-2020

Clyde Coast Crossfit – CrossFit Lite Warm-up Warm-up (No Measure) 3 Rounds: 10 Cals 8 x Wall Balls 4 x Down Ups Metcon Metcon (Time) Partner WoD 100 Cals of Choice 90 x KB Swings 24/16kg 80 Cals 70 x OH Squats 35/25kg 60 Cals 50 x TTB 40 Cals 30 x Thrusters 35/25kg 20 […]

08-01-2020

Clyde Coast Crossfit – CrossFit Lite 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 @ 75% of 1rm – min 5 reps) Warm up sets […]