08-07-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 1 min Skipping 20 x Calf Walks 10 x Jumping Squats 10 x Press Ups 10 x Pass Throughs 10 x Good Mornings Metcon Metcon (Time) Chipper Time: 100 x Jumping Jacks 100 x Chair Dips 100 x Step Ups 100 x Shoulder Taps 50 x […]

07-07-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds of: 8 x Squats 8 x Lunges 8 x Cossack Squats 4 x Wide Press Ups 4 x Narrow Press Ups Metcon Metcon (Time) Buy in of 50 x Russian Twists. Accumulate a 10 min Plank *every time you break complete 1 round of: […]

06-07-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 1 min Skipping 10 x Squats 30s Sumo Hold 10x Lunges 6 x Spiderman + Reach 10 x Pass Throughs Metcon Metcon (AMRAP – Rounds and Reps) 3 min AMRAP x 5 Rounds. 1 x Pistol on each leg 3 x Burpees 5 x V-Ups Rest […]

05=07-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 10 x Jumping Squats 10 x Jumping Lunges 10 x Arm Rotations (fwd & back) 10 x Arm Swings 10 x Press Ups 10 x Pass Throughs Metcon Metcon (AMRAP – Rounds) EMOM complete: 1 x Wall Walk 5 x Press Ups 20 x Mountain Climbers […]

04-07-2020

Clyde Coast Crossfit – Partner CrossFit Warm-up () Metcon Metcon (Time) Partner WoD 2 min Handstand Hold or OH Object Hold 50 x Pistols or Weighted Squats 2 min Plank Hold 50 x Toes to Something 2 min Wall Sit 50 x GTOH or SA Alt Snatch 2 min Handstand Hold or OH Object Hold […]

03-07-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 1 min Skipping 10 x Squats 6 x Spiderman + Reach 10 x Press Ups 10 x Pass Throughs 10 x Good Mornings Metcon Metcon (Time) 50 – 40 – 30 – 20 – 10 – Squat Jacks – Down Ups Straight into….. 10 – 20 […]

02-07-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 50 x Jumping Jacks 20 x Lunges 20 x Good Mornings 20 x Cossack Squats Metcon Metcon (4 Rounds for reps) 4 Rounds of (20mins Total): Bums + Tums 2.0 Min 1 – Plank Min 2 – Max Glute Bridges Min 3 – Max Russian Twists […]

01-07-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 20 x Double Unders 10 x Squats 5 x Press UpsDubs – 40 single skips or 20 x Jumping Jacks Metcon Metcon (Time) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 HSPUs or […]

30-06-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 1 min Skipping 20 x Calf Walks 10 x Lunges 10 x Press Ups 10 x Sit Ups 10 x Good Mornings Metcon Metcon (Time) Work down then back up “yo-yo style” 50 x Box Jumps or Step Ups 40 x Shoulder Taps 30 x Squats […]

29-06-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds of 25 x Jumping Jacks 10 x Squats 8 x Press Ups 6 x Jumping Lunges Metcon Metcon (AMRAP – Rounds and Reps) 13 min AMRAP 5 x Burpees 9 x Squats 7 x Press Ups 11 x Russian Twists Metcon (No Measure) Accessory […]