Momentum

Warm up. With a heavy KB 10mins work: Swings Squats Press ups thrusters 30sec wrk alternating with partner 3mins per station 1 min to change: A1 prowler push ( 2 lps) A2 rack holds KB / farmers carry after prowler B1 BB bench press (10) B2 alt lunges with chains C1 back squats safety bar (10) C2 ball slams D1... [Read more]

 Strength 15minutes to complete CrossFit Athlete A-1 Front Leaver on Rings A-2 Hollow Rocks B. Skin the Cat 2 x 5 reps 3 CrossFit / Endurance / Rookie A-1 Tuck Front Leaver on Rings A-2 Hollow Rocks B. Skin the Cat Capacity 15 minutes to complete (30sec work 30 rest) 5 Rounds of: 10 Box Jumps 10 T2B (T2-Rings) 10 Burpees... [Read more]

Warm-up Burpee Tekkers HR Press Ups Tekkers Full Squat Clean Tekkers Strength 15minutes to complete All CrossFiters Squat Cleans 7 x 3-4 on the 2 minutes Capacity Q1. WOD for Beauty and the Beast: WOD 1 For time 10,9,8....1 Burpees over the bar Deadlifts 70/50kg   W.O.D Q2. WOD for beauty and the beast: WOD 2 For time 21-15-9 Back Squat... [Read more]

CrossFit Athlete A-1 Incline Bench Press 31x0 (hold pause at bottom) @70-72% of Flat Bench 1RM A-2 Chin-ups 31x0 (FULL extension of arms, hold pause at the bottom) A-3 Horizontal Abduction 3 x 10-12 30x1 on each arm (shoulder pre-hab) 5 x 3-5 31x0 :90sec CrossFit A-1 Incline Bench Press 31x0 (hold pause at bottom) @70-72% of Flat Bench 1RM... [Read more]

CrossFit Athlete A. Back Squat @78-83% 1RM 6 x 4-5 20x0 2min B. Romanian Rhythm squats 1 x 50reps (10 on toes, 10 heels stay down) 20x0 CrossFit A. Back Squat @74-78% 1RM  5 x 5-7 20x0 2min B. Romanian Rhythm squats 1 x 50reps (10 on toes, 10 heels stay down) CrossFit Endurance A. Back Squat @78-83% 1RM B. Romanian Rhythm... [Read more]

Strength: CrossFit Athlete A. Snatch Balance 3 x 3reps on the :60sec B. Squat Snatch 6 x 3reps on the 2:00minutes CrossFit /Endurance / Rookie A. Snatch Balance 3 x 3 reps on the :60sec B. Squat Snatch 4 x 5 reps on the 2:00minutes Capacity EMOM for 12minutes: odd minute - 10 TTB even minute 5 OHS with 70%... [Read more]

Short, sharp, hard and fast… but wait there’s more.   It’s a clever and nasty combination designed to smoke your shoulders, test your midline stability and then test your flexibility, speed and strength. Warm-up What can you hang snatch for 3 reps?  Honestly, do you know? This is the time to find out! Don’t leave it to chance, or waste W.O.D... [Read more]

 Strength 15minutes to complete CrossFit Athlete A. Bent Knee Deadlift @ 74-78% 1RM 5  x 5-7 30x0 :90sec CrossFit A. Bent Knee Deadlift @ 72-74% 1RM 5 x 6-8 30x0 :90sec CrossFit Endurance A. Bent Knee Deadlift @ 74-78% 1RM 10 x wk:2 ME 3reps 30x0 :90sec CrossFit Rookie A. Bent Knee Deadlift (comfortable weight with good form) 4 x... [Read more]