01/01/2015

Classic CrossFit

APRIL FOOLS…!

(a1) Deadlift – 10 minutes to build to a 1RM

(a2) Deadlift – max repetitions @ 85% of (a1)

(b) 2011/2013 CrossFit Games Regionals WOD

21-15-9 for time

Deadlift (140/90)

Box jumps (30/24)

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31/03/2015

Classic CrossFit (a1) Push press – 8 minutes to build to a 1RM (a2) Push press – max reps @ 85% of (a1) (b) Gymnastics endurance testing 3 rounds on each movement, each round for max reps. 30 seconds work; 60 seconds rest – 1 – Pull-ups 2 – Push-ups 3 – Toes to bar…

City Road Guest Day

  On April 13th, CrossFit City Road will have been open 6 months! It’s been a whirl-wind and we couldn’t be happier with the way our community has grown and developed. To celebrate this landmark, we will be hosting a Guest Day on Saturday April 11th, from 10:15am.   Have you got any friends you think…

26/03/2015

Gymnastics, Skills & Mobility (a) Mobility – hip external rotation / thoracic extension (b) Handstand push ups progressions (c) Midline madness – 4 rounds, rotating: 20 seconds on; 40 seconds off 1 – Candlestick lower x1 as slow as possible 2 – Handstand hold, facing wall 3 – L-sit 4 – Ring support Please follow and…

24/03/2015

Classic CrossFit

(a) Behind the neck snatch grip push press – 10×3 EMOTM (5 second pause on last rep of each set)

(b) Kipping pull up progressions

(c) Gymnastics conditioning – 15 minute EMOM:

1:  5-10 pull ups

2: 5-10 ring dips

3: 5-10 toes to bar

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23/03/2015

Classic CrossFit

(a) Tempo front squat – 10×1 EMOTM 32×0 tempo

(b) kettlebell swing technique

(c) Intervals – 4 rounds: 2 minutes on, 1 minute off

AMRAP

15 kettlbell swings (24/16)

15/10 push ups

15 box jumps (24/20)

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