Author Archives: Corey

Friday 17th October ‘14 Friday night at the movies

Friday 17th October ‘14 Friday night at the movies  Tomorrow 0700 – lift on.  

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Friday 17th October ‘14

Friday 17th October ‘14 A] BB Gymnastics Every 30sec for 5minutes (10 rounds) perform: -1 Hang Snatch @80% B] Raw Strength 15minutes to establish a 10RM of: -OHS C] Conditioning AMRAP 9minutes of: -3 Hang Power Snatch 60/40kg -9 Pull-up -30 Double unders

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Thursday 16th October ‘14 All mashed up

Thursday 16th October ‘14 All mashed up   A] Conditioning With a continuous running clock perform: For total time of: -50 thrusters 20/15kg Row 2000m *Rest 2minutes – -50 Abmat sit-ups Row 1500m *Rest 90seconds – Row 1000m -50 OH walking lunges 10/5kg *Rest 1minute – Row 500m -50 push-up  

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Wednesday 15th October ‘14

Wednesday 15th October ‘14 A] RAW Strength With a continuous running clock *0.00 – 05.00 5minutes to establish a 5RM of: -Deadlift *Rest 2minutes, then – *07.00 – 11.00 – Every 30sec for 4minutes (8 rounds) -2 Deadlift @ above weight. B] Conditioning With a 20minute clock each for time of: Run 1000m Then – 21-15-9reps for time of: -Box jumps … Continue reading

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Tuesday 14th October ‘14

Tuesday 14th October ‘14 A] Warm-up 3 rounds not for time of: Handstand holds 20seconds 28m Bear crawl (14m out & 14m back) -10 squat jumps B] RAW Strength Perform 6 x 2reps of: -Front squat @85/90% 1RM Happy BIRTHDAY Luci Enjoy… – CrossFit Plus – C] Conditioning 10-9-8…3-2-1reps for time of: -HSPU -10 wall balls. Eg: 10 HSPU & … Continue reading

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Monday 13th October ‘14

Monday 13th October ‘14 A] Speed Strength Perform 6 x 2reps of: -Push press @85/90% 1RM B] BB Gymnastics EMOM 10minutes perform: -5 Clean & Jerks 40/30kg -5 Burpees C] After Party AMRAP 9minutes of: Ascending reps 3-6-9-12-15-18… and so on of: -TTB Run 200m

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Sunday 12th October ‘14 -REST-

Sunday 12th October ‘14 -REST- *Summer schedule now in place.   Work a weakness Mobility WOD…..
 “Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and … Continue reading

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Saturday 11th October ‘14

Saturday 11th October ‘14 CrossFit Plus super Saturday mash up. A] With a continuous running click perform: *0.00 – 10.00 – 1 Rounds for time of: Run 400m -21 SDLHP 35/25kg -12 Burpees Over Bar *10.00 – 25.00 –  2 Rounds for time of: Run 400 Meters -30 Squats -20 Push Press 50/35kg *25.00 – 45.00 –   3 Rounds for … Continue reading

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Tuesday 11th November ‘14

Tuesday 11th November ‘14 A] RAW Strength Perform 6 x 6reps of: -Front Squat @65% 1RM B] Conditioning AMRAP 18minutes of: -30 Wall Balls 9/6kg Row 400m -30 Box Jumps 61/51cm Run 400m C] Mobility 1minute each of: -Couch Stretch (each leg) -Single legged Banded Hamstring stretch (each leg) -Calf Stretch (each leg) -Paleo Chair

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Friday 10th October ‘14 Friday night at the movies

Friday 10th October ‘14 Friday night at the movies *Notice: Summer schedule started.   Super Saturday mash up, o700.  see you all then – CrossFit Plus –      

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