Author Archives: Corey

Saturday 18th July 15’ CrossFit Plus super Saturdays CrossFit Plus Saturday sessions

Saturday 18th July 15’ CrossFit Plus super Saturdays A] RAW Strength 12 minutes to achieve a heavy triple of: -Front Squat B] Conditioning For time of: 100 Double unders -80 wall balls 9/6kg -60 Push-ups Run 400m -20 HSPU -10 Hang Power Cleans 60/40kg -5 Burpee C2B Pull ups

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Friday 17th July 15’

Friday 17th July 15’ A] RAW Strength   Every 90seconds 6minutes perform: -5 Deadlift @70% of 1RM *MAX reps on your 4th set. **These do not have to be T&Greps through out, although on the last set a re grip must happen immediately. B] BB Gymnastics E2MOM 8minutes perform: -UB Hang Power Cleans,  10-8-7-5reps, you choose the weight, building C] Conditioning “Squat-athon” … Continue reading

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Thursday 16th July 15’ REST DAY @PLUS

Thursday 16th July 15’ REST DAY @PLUS A] Warm up Skills and Drills 
3 x 30′ Arch to Hollow Roll + V-Up Across Floor DEMO B] Conditioning AMRAP 15minutes of -100 Burpees 200 double under Run 800m

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Wednesday 15th July 15’

Wednesday 15th July 15’ A] RAW Strength EMOM, 4minutes perform: -5 Strict press @70% of 1RM *MAX reps on your 4th set. B] BB Conditioning Death by S2OH – 85% of Strict press – 11minutes on the clock – *1rep the first minute, 2 the second, 3 the third and so on, finishing with 11reps on the eleventh minute. If you … Continue reading

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Tuesday 14th July 15’

Tuesday 14th July 15’ A] BB Gymnastics EMOM 6minutes perform: -3 T&G Power Cleans & Power Jerks, begin at 65% 1RM PC & PJ, building. Happy BIRTHDAY  Dani  Enjoy…   – CrossFit Plus – B] Conditioning: 5rounds for time of: -12 Pull-Ups -12 6” target Burpees Run 200m C] Strength/Gymnastics Conditioning EMOM, 12minutes perform: Odd – 6 Heavy Thrusters, you choose … Continue reading

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Monday 13th July 15’

Monday 13th July 15’ A] RAW Strength Every 90seconds, 6minutes (4rounds) perform: -5 Back squat @70% of 1RM Immediately followed by 12 Alternating jumping split lunges. *MAX reps on your 4th set. **L2 – Lunges 20/15kg B] Gymnastics ME Pistols – 1minute. Subs: .1) – Assisted .2) – Air Squats C] Conditioning 21-15-9reps for time of: -Deadlifts, Run 400 Meter … Continue reading

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Sunday 12th July 15’ REST

Sunday 12th July 15’ REST       Spend time with your friends and family.   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, … Continue reading

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Saturday 11th July 15’ CrossFit Plus Saturday sessions

Saturday 11th July 15’ CrossFit Plus Saturday sessions Remember your socks   A] Conditioning In Teams of 3, AMRAP 22minutes of: 14’ Rope climb – 7ascents -10 Thrusters, 60/40kg -15 Power Clean 60/40kg Row 46 Calories *Only 1 athlete works at any one time. B] Speed Strength Perform 4 × 6reps of: -OHS – 15minutes allowed -

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Friday 10th July 15’

Friday 10th July 15’ *Socks tomorrow team…   A] Conditioning .1 21-15-9-6-3reps for time of: -Wall Ball 9/6kg -Box Jump, 61/51cm *Run 200m. *L2 – 21-15-9-15-21reps for time of: – Strict 14minutes on the clock – B] BB Gymnastics Every 90seconds, 6minutes (4rounds) perform: -5 Clean @70% of 1RM *MAX reps on your 4th set. **These do not have to … Continue reading

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Thursday 9th July 15’ Rest Day @ PLUS

Thursday 9th July 15’ Rest Day @ PLUS A] Conditioning 1000m moderate paces Rest 2minutes – Then – Perform 8 x 200m ME w/20seconds rest between. 500m moderate paces Rest 2minutes – Then – Perform 4 x 200m ME w/20seconds rest between. 300m moderate paces Rest 2minutes – Then – Perform 2 x 200m ME w/20seconds rest between.

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