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08/06/2015

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CrossFit 4802, Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upCircuit (No Measure)6min AMRAP 2x forward roll 8m bear crawl 5x wall walks 8m lunge walk 10 jumping jack 5m high knee sprint 10x kb swing 5m but kick sprintMetconMetcon (Time)Queens Birthday- Partner WOD 100 Shoulder press @ 60% 1RM 100 Box…

Oly Complex 7-1

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CrossFit 4802, Wolfe Den CrossFit - CrossFit StrengthView Public WhiteboardMetcon (Time)10-9-8-7-6-5-4-3-2-1 Thrusters 40kg 1-2-3-4-5-6-7-8-9-10 Muscle ups or C2RWeightliftingClean and Jerk (3 RM (2+1))High-Hang Snatch (High-Hang Snatch + Snatch - 80% x (1+1) x 5 )Halting Clean Deadlift (115%x3x5 of Clean)Back Squat (83%x4, 88%x1, 83%x4, 91%x1, 83%x4, 93%x1 )

30/05/2015

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CrossFit 4802, Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-up15min Mobility/ Practice movement for WODMetconMetcon (Time)Centurion 2.0 Partner WOD 100 KB Swings 24/16 (RX+ 28/20) 90 Burpees 80 Wall balls 20/14 70 Push ups 60 Box jumps 24/20 (RX+ 30/24) 50 T2B 40 Pull ups (RX+ C2B) 30 Snatch 40/30 (RX+…

29/05/2015

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CrossFit 4802, Wolfe Den CrossFit - CrossFitView Public WhiteboardDynamic warm up (No Measure)20 seconds each Scorpions Reverse scorpions Spidermans Knee to opposite elbow plank Thruster 3 point lunges Single leg squat Superman Single leg hip bridge Power squat jumpsMetconMetcon (Time)For Time 1000 Row 160 Air squats 10 Clean & Jerk…

28/05/2015

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CrossFit 4802, Wolfe Den CrossFit - CrossFitView Public WhiteboardThe 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 DipsMetconMetcon (Time)4 RFT 800 run 5 Wall walks (RX+ 10 meter HSwalk) 14 strict pull-ups (RX+ 7 Mucle ups)WeightliftingPress (5 x…

Oly Complex 6-4

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Wolfe Den CrossFit, CrossFit 4802 - CrossFit StrengthView Public WhiteboardMetcon (Time)30 thursters 25kg 20 KB Swing 28kg 10 T2BWeightliftingSplit Jerk (Front Squat+Jerk -85%x(1+1)2, 90%x(1+1)x3 )Hang Snatch (Snatch-H/pull+H/Snatch75%x(1+1)x2,80%x(1+1)x3)Power Clean (80% x 2 x 2, 85% x 2 x 3 )Jump Squat (85%x2x2, 88%x2x3 )MetconMetcon (Time)3 Rounds 10 Press 50 10 Pull…