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02/08/2014

CrossFit Sands – CrossFit Rower warm up (No Measure) 3 rounds of: 300M row 10 ohsq 10 burpees Pull-ups (5 x max reps (3-0-1-1 tempo)) Metcon (Time) 10-1 reps of: Kb swing @ 32/20kg Push ups TTB

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30/07/2014

CrossFit Sands – CrossFit The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Push Press (EMOM8 4 @ 75%) Metcon (Time) 5 Rounds of : 5 back squats @ 70/45 kg…

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26/07/14

CrossFit Sands – CrossFit Joe D’s “agile 8” (No Measure) 1 – Foam roll IT band 2 – Foam roll adductor’s 3 – Glute lacrosse ball 4 – Roll overs into V-sit 5 – Fire hydrant circles 6 – Mountain climbers 7 – Groiners 8…

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23/7/2014

CrossFit Sands – CrossFit Hang Clean (3-3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) AMRAP10 5 wall balls @ 9/6kg 10 push ups 15 squats RX+ AMRAP10 5 hang cleans @ 50/30kg 10 push ups 15 squats

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Free Intro Day

CrossFit Sands – CrossFit (No Measure) 3 Rounds of 15 Air squat 15 AbMat sit-ups 10 Ring row or 3-5 strict pull-ups Back Squat (5 x 5 @ 70%) Taster (AMRAP – Rounds and Reps) AMRAP12 Row 300M 12 DB Push Press 12 Burpees RX+…

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17/07/2014

Main – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance…

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16/07/2014

Main – CrossFit The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Snatch (4×2 @ 75%) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35#…

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WOD

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External sources of information CrossFit Journal

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