WOD 2015-01-23 (Friday) Strict Toes to Bars & Ring Dips

A. Strict Toes to Bars & Ring Dips 5 Rounds, for quality: A1 Strict toes to bars, 3-5 reps, 2020 tempo (straight leg/tuck+kick/with spotter/Barbell TTB) A2 Dips (rings/full bodyweight between boxes/tiptoe spot) B. MetCon Rx AMRAP in 12 min of: 5 KB Push jerks, per arm (24 kg/16 kg) 5 KB Bent over rows, per […]

WOD 2015-01-22 (Thursday) 3 Position Power snatch

A. Barbell Warm Up Burgner WU High hang snatch, 2 reps each catching at @ 2″, 4″, 6″ Snatch deadlift, 5 reps B. 3 Position Power Snatch High hang power snatch + Hang power snatch + Power snatch 7x 1+1+1 C. MetCon Rx 10 Rounds, for time (12 min cap): 3 Kettlebell swings (American, 24 […]

WOD 2015-01-16 (Friday) Toes to bars & Handstand push ups

A. Strict Toes to bars & Handstand push ups EMOTM for 10 min, do: Odd: Strict toes to bars, 3-5 reps, 2020 tempo (straight leg/tuck+kick/barbell TTB) Even: Strict Handstand Push up, 3-5 reps (Back to wall HSPU/Pike push up) B. MetCon “Tabata KB Swings & Deck squats” Rx Russian Kettlebell swings (32 kg/24 kg) 2 […]

Jan 15 to 19 Class Schedule; WOD 2015-01-14 (Wednesday) Power Snatch

Jan 15 to 19 Class Schedule Hi Everyone, please be reminded of our holiday schedule this week due to the declared public holidays for the visit of Pope Francis. Also, we will be closed this weekend as we are hosting a CrossFit L1 Trainer’s seminar. Good luck to all participants! Jan 15 (Thursday) – 10am […]