WOD Wednesday 14th January ’15
17.15 crushing the wall climbs
Workout of the Day
In teams : 30min AMRAP
sled drag 2x 15m
max distance row
axle bar zercher hold
– rotate station each time the person with the sled finishes.
If working solo. Sled walk for 30mins @20kg.
WOD Tuesday 13th January ’15
Workout of the Day
A. 5×10 feet elevated press-ups
B. Every 60s for 10mins do 2x wall climbs. Nose and toes to wall, no legs.
C. 7 min emom : 15 tuck crunches. If you can’t do tuck crunches either do hollow holds or abmat sit-ups.
D. 6mins max burpees: every 3mins do a block run
WOD Monday 12th January ’15
Workout of the Day
A. 3RM good morning
B. 3x 10 snatch grip deadlift
C. 3x 20 dimmels
D. 1000m row for time. 500m row for time. 250m row for time.
This weekend is the Fundamentals, we have only a few spaces left so if you know anyone that wants to join in then have them get in touch soon. If you are a member of CFG or ex-member of CFG […]
WOD Friday 9th January ’15
Workout of the Day
A. 3RM bench press
B. 3×10 wide grip bench
C. 5 rounds for time:
5 hang power cleans 50/35
5 thrusters
5 bar jump burpees
Extra credit: 100 banded tricep extensions
WOD Thursday 8th January ’15
Workout of the Day
Alternating emom:
burpees
double unders
muscle-ups/pull-ups
WOD Wednesday 7th January ’15
Workout of the Day
45min yoke walk
Yup.
WOD Tuesday 6th January ’15
Workout of the Day
A. 10min alternating emom:
2-8 power snatch (touch and go)
5-10 TTB
B. Mobility
Today is about familiarising yourself with a complex lift and a gymnastic movement. Don’t worry if you have never performed this lift before or cannot do a toes to bar, we will teach you all the necessary progressions and at the end work on the mobility to improve your position and posture. These are […]
WOD Monday 5th January ’15
Workout of the Day
A. 1 RM snatch grip deadlift
B. 3×10 (per leg) Bulgarian split squats
C. Teams of 3
18min max distance row. To get on the rower each team member must complete 20 wallballs and 10 burpees first.
Business as usual for the new year! Tuesday and Thursday we have weightlifting on at 19.15. There is no WOD on Tuesday at 19.15 but there will be on Thursday. Classes […]
WOD Wednesday 31st December ’14
Workout of the Day
A. 5 rounds for time:
block run
20 wallballs
20 box jumps
10 pull-ups