Monday 16th November 2015: 3 for the Price for 1
November 16, 2015
WARM UP 400 M Run 100 Single Skips 80 Sit Ups 60 Jumping Jacks 40 Hollow Rocks 20 Burpees
WOD
Saturday 14th November 2015: Team WOD Saturday
November 14, 2015
GYMNASTIC SKILLS 20 Minutes: Hand Stand Walks 10/ 10 Pistols HSPU’s (Pike push ups from a Box)
Wednesday 11th November 2015: 10 Minute AMRAP
November 11, 2015
WARM UP 15 Minutes: 1 minute of Hollow Hold 2 Minutes of Flutter Kicks 3 Minutes of Plank Hold 4 Minutes of Mountain Climbers 5 Minutes of Skipping / Double Unders GOATS 25 minutes: Wall
Tuesday 10th November 2015: Crossfit Football Total
November 10, 2015
WARM UP Mobility Work W.O.D. CrossFit Football Total Power Clean 1 Rep Max Squat 1 Rep Max Bench 1 Rep Max Deadlift 1 Rep Max*Perform a single maximum effort for the lifts listed above. *After
Monday 9th November 2015: The 300
November 9, 2015
WARM UP 400 M run 50 Air Squats 300 M run 50 Sit Ups 200 M run 50 Flutter Kicks
Saturday 7th November 2015: Smells Like Team Spirit
November 7, 2015
WARM UP 400 M Run 30 second Over Head Squat Hold with 15 pound plate 30 Hollow Rocks 30 V Sit Ups Shoulder Mobility
Tuesday 3rd November 2015: 7 Rounds
November 3, 2015
WARM UP 8 Minutes : 20 Sit Ups 1 Minute Superman Planks 1 Minute Dead Bug 20 Flutter Kicks 20 Mountain Climbers STRENGTH 15 Minutes: Find your Heavy 2 RM Thrusters
Monday 2nd November 2015: Front Squat, Shuttles & Wall Balls
November 2, 2015
WARM UP 2 rounds 10 Hollow Rocks 10 Superman 200 m run 10 Push Ups STRENGTH Find your 3 RM Front Squats then do 5 sets of 3 Reps at that weight W.O.D. 20 min
Saturday 31st October 2015: Bars & Burpees & Buddys
October 31, 2015
WARM UP With the PVC – 30 Pass Throughs, 30 Back Squats, 30 Front Squats, 30 Over Head Squats then warm up with your weight on the Bars PARTNER WOD Bars & Burpees & Buddys
Friday 30th October 2015: Gymnastic Friday
October 30, 2015
WARM UP 400 M Run 30 Hollow Rocks 30 Supermen 10 Kip Swings 10 Kip Swings with a Pull
