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Thursday 10thApril2014

By WOD and News

WARMUP

4min AMRAP
5 Snatch press
5 Quadraped progressions
5 Strict bra to bar pull-ups

MOBILITY

Pistol of doom
Thoracic roll
First rib love
Posterior hip capsule

SKILL/STRENGTH

Strict Press 5, 5, 5, 5, 5
Ring rows 5, 5, 5, 5, 5

WOD

For time;

Run 800m
50 Burpees
40 Pull-ups
30 Alternating pistols
20 Kettlebell swings 24/16kg
10 Handstand push-ups
Run 800m

HOMEWORK:

5min Paleo chair
5min roll out calves

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.

Wednesday 02April2014

By WOD and News

WARM UP

Broomstick walk
Bear crawl
5 Ring rows

MOBILITY

Pistol of doom
Posterior hip cap distraction
Peanut crunches

SKILL/STRENGTH

1-5 Strict muscle ups EMOM for 7mins (if you cannot perform a muscle up, do 5×5 of a scaling option)
Then
5-10 Pistols EMOM for 10mins (even mins do left only, odd mins do right only)

WOD

“Diane” 21/15/9
Deadlift 102.5/70kg
Handstand push ups

HOMEWORK

5min Paleo chair
5min Quadraped vacuum breathing (the transverse ab pull breathing thingy we did on all fours during the mobility talk)

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.

Tuesday 04March2014

By WOD and News

WARM UP:

4mins
30 Doubles
10 Tall jerks behind the neck

MOBILITY:

Pistol of doom
Peanut crunches
Overhead hang

SKILL/STRENGTH:

Power clean + Jerks 1+3 x 7

WOD:

Two rounds for time of:
Run 400 meters
Handstand walk 15 meters
Run 400 meters
30 One legged squats

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.