Entries by Jake Miller

W.O.D 28/2/18

CrossFit WOD: Strength:  A) Shoulder Press 5x5xElements weight B+) Floor Press 5*5*90% 5RM from sunday MetCon: For Reps 18 Min AMRAP -10 KBS 32/24 -10 HSPU – 10 pullup – 100m suitcase carry *Ask coach For mods Strength & Accessory WOD: Strength: (Deloading) Shoulder Press: 3*5*70% (3RM/90%1RM) Deadlift: 3*5*70% (3RM/90%1RM) MetCon: 6 Rounds of 1min ME Work vs. […]

W.O.D 27/2/18

CrossFit WOD: Skill: OHS mobility drills MetCon: For time 21-15-9 OHS V-ups Goblet squat- weight by ability 20/15 40/25 50/30 60/35   Olympic weightlifting W.O.D: Hang clean – 6×3 UB HC @70-80% Pushpress 5 attempts to perform 10 UB pushpress with the following weights M-42.5-50-60-70-80 W-25-30-35-40-42.5 *Ask coach to perscribe specific weights ** if you […]

W.O.D 26/2/18

CrossFit WOD: Strength:  A) Back Squat 5x5x Elements Weight B+) Back Squat Establish new 5RM (at least 2.5kg more than last week) MetCon: For time 12-9-6 Squat clean 80/60 Ring muscle up *ask coach for mods Strength & Accessory WOD: Strength: (Deloading) Bench Press: 3*5*70% (3RM/90%1RM) Deadlift: 3*5*70% (3RM/90%1RM) MetCon:10-9-8…3-2-1 Wall Walks KB Swings*2 (AHAP, has to […]

W.O.D 25/2/18

CrossFit WOD: Strength: A) Shoulder Press 5*5*EW B+) Floor Press Establish new 5RM (at least 2.5kg more than last week) MetCon: for time 21-15-9-6-3 –Pushpress -OTB burpees ask coach 20/15 40/25 50/35 60/42.5

W.O.D 24/2/18

CrossFit WOD: 2018 First open event!!   come to the box to participate in the intramural open, cheer your friends, make noise and have fun! good luck to all teams and participants!!!

W.O.D 23/2/18

CrossFit WOD: Skill: kipping pullup practice MetCon: For time 30-20-10 -C2B pullup –HRPU –Front Squat 40/25 Strength & Accessory WOD: Skill: Clean2Overhead Practice. MetCon: “D.T.” 5RFT 12 Deadlifts 9 Hang Power Cleans 6 Push jerks Rx’d 70/50kg *Ask coach for MOD.   Endurance W.O.D: MetCon: Partner WOD, For time P-1 work P-2 Rest   100 KBS 24/16 […]

W.O.D 22/2/18

CrossFit WOD: Strength:  A) Deadlift 5*5*EW B+) Backsquat 5x5x90% 5RM from monday + DL 1x5x(+2.5kg from last week) MetCon: in teams of 3 1km run (together) 150 KB swing *ask coach for mods   Olympic weightlifting W.O.D: TNG PC 6 sets @  50% | 55% | 60% | 65% | 70% TNG Jerk from racks […]

W.O.D 21.2.18

CrossFit WOD: Strength:  A) Shoulder Press  5x5x Elements weight B+) Floor Press 5*5*90% 5RM from sunday MetCon: For time -30 OHS 30/20 -30 Box jump -30 Wallwalk -30 Wallball -30 Burpee -30 HRPU -30 KBS 24/16 -30 pullups -30 T2B Strength & Accessory WOD: Strength: Shoulder Press: 5*85%; 3*90%; +1*95% (3RM/90%1RM)  Back Squat: 5*85%; 3*90%; +1*95% (3RM/90%1RM) Accessory: (Weights by […]

W.O.D 20/2/18

CrossFit WOD: Skill: kipping ring dips   MetCon: 5 RFT -400m run – 10-25 Ring dips*   * Scale Type/Amount of dips per round by ability (ask coach)   Olympic weightlifting W.O.D: Snatch (no straps!) 2x3x70% | 3x3x80% | 2x2x90% Clean & jerk 2×2+2×70% | 2×2+1×80% | 2×1+1×90% Snatch pull 4x4x100% Back squat 3x3x75% 3x2x85%   […]

W.O.D 19/2/18

CrossFit WOD: Strength: Back Squat A) Back Squat 5x5x Elements weight B+) Back Squat Establish new 5RM (at least 2.5kg more than last week) Skill: kipping Pullup MetCon: For time 75 pullup 1x stairs run 50 KBS 1xstairs run 25 Burpees 1x stairs run Strength & Accessory WOD: Strength: Bench Press 5*85%; 3*90%; +1*95% (3RM/90%1RM) Deadlift 5*85%; […]