08-06-2021

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 400m Run 3 rounds of: 3 x Down Ups 6 x Russian Swings 9 x Squats Metcon Metcon (Time) Tuesday Chipper! 50 Cal Row/Ski/Bike or 800m Run 40 x KB Swings 24/16kg 30 Cals or 400m Run 20 x KB Swings 10 Cals or 200m Run […]

04-06-2021

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 1min Skipping 10 x Arm Rotations 10 x Pass Throughs 5 x Normal Press Ups 5 x Narrow Press Ups 20 x Banded Pull Aparts Weightlifting Push Press (1 x 3) 15mins to build to a heavy 3rm Warm Up 10 – 8 – 6 – […]

26-05-2021

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 1min Skipping 10 x Arm Rotations (fwd+back) 10 x Arm Swings 5 x Walkouts + Press Ups 10 x Alt Toe Taps 2 x 30s Bar Hang Gymnastics Strict Pull Ups Level 1 (8 x ??) 8 Minute EMOMPrerequisite = 0 Strict Pull Ups. If you […]

07-05-2021

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 200m Run/Row 20 x Russian twists 2 Rounds of: 10 x BB Power Cleans 10 x BB Strict Press 10 x BB Back Squats BB = Barbell 20/15kg Focus on Technique! Metcon Metcon (Time) 10min Time Cap 3 rounds of: 400m Run 25 x Back SquatsBar […]

06-05-2021

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 2mins Row/Ski/Bike 5 x Walkout + Press Up 10 x Lunges 10 x Alt Toe Taps 10 x Pass Throughs 15 x Good Mornings Metcon Metcon (AMRAP – Reps) Partner WoD 2 Rounds 50 Cals of choice 40 x DB Alt Snatches 22.5/15kg into… 2 Rounds […]

27-03-2021

Clyde Coast Crossfit – Partner CrossFit Warm-up Warm-up (No Measure) 1 min Run/Skipping/Jumping Jacks 10 x Squats 10 x Press Ups 10 x Sit Ups 10 x Good Mornings Metcon Metcon (Time) Partner WoD 200 x Squats 200 x Sit Ups 200 x Press Ups 200 x Step Ups *Every 4 mins 400m Partner Run/100 […]

19-03-2021

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: 30s Squats 30s Plank Hold 30s Alt Lunges 30s Sumo Hold Metcon Metcon (3 Rounds for time) 3 Rounds of: 100 x Jumping Jacks 50 x Russian Twists 50 x Squats Rest 1 min between rounds. Crossfit Games Open 21.2 RX (Ages 16-54) […]

10-03-2021

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: 15 x Jumping Jacks 10 x Squats 5 x Press Ups Metcon Metcon (AMRAP – Rounds and Reps) “Chief” (Bodyweight Edition) 3 min AMRAP 3 x Down Ups 6 x Alt Toe Taps 9 x Squats Rest 1 min x 5 RoundsStart your […]

14-02-2021

Clyde Coast Crossfit – CrossFit Warm-up (No Measure) Rest Day! Or maybe….. 1. Catch up on a WoD you’ve missed from through the week. 2. Get outside for an active recovery day, Run or Bike? 3. Work on your mobility? HAPPY VALENTINES DAY EVERYONE!! X