28 Feb 2014
Saturday 1st March
8, 9 and 10am Classes will be the February Performance Challenge Re-Test Day. There will be no Weightlifting or Comp Prep Squad today.
A. 20 Mins to find:
1RM Back Squat
B. ‘Jackie’
For time:
1000m Row
50 x Thrusters (20/15kg)
30 x Pull-ups
If you have registered for the 2014 CrossFit Games Open, you will be doing WOD 14.1 at 11am – come in early and mobilise and warm-up.
Games Open WOD 14.1:
Complete as many rounds and reps as possible in 10 minutes of:
30 x Double-Unders
15 x Power Snatches (35/25kg)
***If you are away/traveling/sick/injured/puppy school and cant do the WOD Saturday, you will have another chance on Monday***
27 Feb 2014
Friday 28th February
A. For Quality
3 x 3 Skin the Cats
3 x Handstand Holds
3 x L-Sits (P-Bar or Rings)
3 x 10 Superman Rocks
B. 10-1 Reps for time of:
Push Ups
Ab-mat GHD Sit Ups
Box Jumps (24/20″)
Skin-the-Cat Progressions:
26 Feb 2014
Thursday 27th February
A. Snatch
2 – 2 – 2 – 2 – 2
Not more than 70% of 1RM (Hang, Power or Squat depending on skill and mobility). If your cleans suck, work on them instead.
B. 15 Min AMRAP – Partner DT
12 x Deadlift (70/50kg)
9 x Hang Power Clean (70/50kg)
6 x Push Jerk (70/50kg)
Partner A completes 1 full round, then Partner B does a round etc, for 15mins.
Imagine how little rest you would get if Rich was your partner:
25 Feb 2014
Wednesday 26th February
Reminder: There will be no 7.15pm Class tonight due to the ‘Life By Design’ Event.
A. Front 1 1/4 Squats
3 – 3 – 3 – 3
B. AMRAP in 12 Mins of:
12 x Burpees (to 6″ target)
12 x T2B
40 x Double unders
Note the speed of the turnaround in the bottom of the squats. We are aiming to recreate the speed of receiving a clean.
24 Feb 2014
Tuesday 25th February
A. EMOM for 8 Mins complete:
1 x Clean, then 3 x Push Jerks
B. For time:
21 x KB Swings (32/24kg)
21 x Wall Ball (9/7kg)
200m Run
15 x KB Swings (32/24kg)
15 x Wall Ball (9/7kg)
200m Run
9 x KB Swings (32/24kg)
9 x Wall Ball (9/7kg)
200m Run
213kg C&J at 85kg.
23 Feb 2014
Monday 24th February
A. 3 x 400m Runs (500m if you row)
Rest 2 Mins b/w efforts
B. Pendlay Row
5 – 5 – 5 – 5 – 5
C. AMRAP in 7 Mins of:
7 x Burpees
7 x Med Ball Cleans
7 x Box Jumps (24/20″)
21 Feb 2014
Saturday 22nd February
This weekend we bid farewell to Eleanor and Glen who are heading back home to Ireland. It has been great coaching you both and seeing your amazing progress over the last two years. We wish you all the best and hope you know that you are always welcome back for a WOD.
A. 15 Mins to find:
1 RM Strict Press
B. ‘Fran’
21 – 15 – 9 reps for time of:
Thrusters (42.5/30kg)
Pull-ups
Compare to 10 Dec 2013
20 Feb 2014
Friday 21st February
A. 4 Rds for Quality of:
6 x T2B
6 x P-Bar Shoot Throughs
2 x Wall Walks
B. ‘This is my Plate’
12 Min AMRAP of:
8 x V-Sit Ups
10 x Over Plate Burpees
12 x OHWL w/plate (20/10kg)
C. Tabata Hollow Hold
19 Feb 2014
Thursday 20th February
A. ‘The SF Crippler’
For time:
Row 1000m
30 x Back Squat (100/70kg)
Compare to 21 Oct 2013
B. Turkish Get Ups
3 x 2 Each Arm
We will use KB’s rather than small humans.
18 Feb 2014
Wednesday 19th February
A. Push Press
3 – 3 – 3 – 3 – 3
B. ‘Helen’
3 RFT of:
400m Run
21 x KB Swings
12 x Pull-Ups
Compare to 18 Nov 2013
