>THE REEBOK CROSSFIT OPEN HAS ARRIVED!!!!!!!! CLICK HERE TO REGISTER, AND HAVE A LOT OF FUN OVER THE NEXT 6 WEEKS
A] 100m Sprint x 2
B] 15min Amrap
7 Deadlift 50/35
7 Front Squats 50/35
7 STOH 50/35
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| Spot The Dragon at Reebok/CrossFit |
>Remember- There is an Extra CrossFit Class Every Thursday at 5.30pm- Barbell Club has moved to 6.30pm.
Mike McKenzie is in Every Thursday for Sports Massage- so email to book in.
A] 2 Sets Max Ring Dips
B] 5 Rounds (100% Effort)
10 Wall Balls
10 Bent Rows 50/35
10 Situps
C] Tekkers
>Today WOD
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| Gladiator Travelator (of Sorts) |
>A] Back Squat 3×5
B] 4rds For Time
10 Push Press 60/40
10 Pull Ups /Ring Row
100m Run
8 Push Press
8 Pull Ups/Ring Row
200m Run
6 Push Press
6 Pull Ups/Ring Row
300m Run
4 Push Press
4 Pull Ups/Ring Row
400m Run
* All Pulling Movements are STRICT!
>Dont forget about CrossFit Open Guys and Girls Sign Up and Register for some Fun Times
CLICK HERE
A] Stalled Deadlift 5RM
B] 5,4,3,2,1
Power Clean 60/40
Split Jerk 60/40
* Must Complete Cleans First Then Split Jerk.
>A] Skill Work- Work Your Weakness
B] 2 Rounds of
2 minute of Resisted Sprints (6sec)
30 Sec Rest
2 minutes of KB Swings 24/16
30 Seconds Rest
2 Minutes of Push Ups (HOG)
30 Seconds Rest
2 Minutes of Wallballs 9/6
Great example of Band Sprints- and yes that is a High School Gym in the States!!
>
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| DC member Andy Reardon Flying the Flag on Pen Y Fan |
A] Strict Press
3×5
B] 8minute Amrap
5 Front Squat 60/40
5 T2 B
C] 3 minutes Max Situp
>Good Luck to all DC athletes competing in the London Throwdown this weekend. Knock’em Dead
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| Choconut Protein Bites |
A] Power Clean 3×5
B] 3 Rounds
2minute Working
Window
6 Power Snatch 45/30
9 OH Lunges (20/10)
(Each Leg)
Max Double Unders
2 minute Rest
>
>
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| Dragons ‘Keeping it Tidy’ |
A] Sumo Deadlift 5RM
B] 10 Minute Ladder
1,2,……GTOH
60kg/40Kg
1,2…….Pull Up
C] Plank Complex
Working With:
Paleo Wales
Heavy Rep Gear
York Fitness
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