Author Archives: Corey

Friday 10th May ‘13 A] Raw Strength .1) Perform  3-3-3-1-1-1 reps of: -Strict Press 63-70-77-85-93-100/101% .2) 5 min to establish 1RM weighted pull ups Then EMOM x 8minutes
perform 1-8 reps of: -Pull ups, strict Notes: Choose a number that challenges you. B] Conditioning -Coco pop- 5 Rounds for time of: -20 Push Press, 35/25kg -10 pull ups

Thursday 9th May ‘13 Rest day @CF+   A] Conditioning -Quads- For time of: 20 Wall Balls 9/6kg -40 push ups 20 Wall Balls 9/6kg -40 KB SDLHP 24/16kg 20 Wall Balls 9/6kg -40 Ring Dips 
20 Wall Balls 9/6kg 
-40 KBS 24/16kg
 20 Wall Balls 9/6kg -18 minutes cap- .2) TEAM Relay As a team of 2 for time … Continue reading →

Wednesday 8th May ‘13   A] Raw Strength Perform 3-3-3-1-1-1 reps of: -Squat 63-70-77-85-93-100/101% B] Conditioning -Devon sandwich- For time of: -50 Box jump 61+1 20kg bumper/61cm 30 Pull-up -50 Box jump Run 2.8k C] After party -Posterior chain- Perform 30 reps of: -Good mornings, heaviest possible 

Tuesday 7th May ‘13       A] BB Gymnastics Perform 3-3-3-3 reps of: -Snatch balance *Rest 90 seconds Notes: Heavy but perfect, NO misses.   B] Conditioning -DOUBLE- 4 Rounds for time of: -25 OH Walking lunges 20/10kg 50 double unders  Rest 3 minutes then, perform C C] After party -MIDLINE- Perform 100 reps of: -Hollow rocks

Monday 6th May ‘13 A] BB Gymnastics .1) Perform 3-3-3-1-1-1 reps of: -Clean 63-70-77-85-93-100/101% .2) Every 45 sec for 4 min 30 perform: -1 Jerks (split) 85% 1rm clean. C] Conditioning -Pool Pony- AMRAP, 8 minutes of: Buy in: -50 slam balls 20/9kg Then in the time remaining AMRAP of -6 Hand power clean 65/40kg -3 front squats 65/40kg -6 … Continue reading →

 Sunday 5th May ‘13 -REST-     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 how to make … Continue reading →

Saturday 4th May ‘13 -CrossFit Plus raw grunt sessions- Conditioning -Main site WOD- 3 rounds for time of: Run 800 meters -50 Wall ball shots, 9/6kg