Monthly Archives: March 2017

Friday, March 31 Gym Open @ 6:20am

PREPARATION: Determine your Drag Factor on rower Row 3 minutes @ Drag Factor under 120 10 reps of DB Incline Bench Press 8 reps of Seated on Floor DB Shoulder Press STRENGTH: Bench Press as follows: 8 reps @ 40% … Continue reading

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Thursday, March 30 Gym Open @ 6:20am

PREPARATION: Row 250m 1/2 Tabata of 20 second Plank; 10 second Air Squats (4 rounds) 10 Top-Down Romanian DB Deadlifts STRENGTH: Deadlifts as follows: 1 set of 8 reps @ 40% 1 set of 5 reps @ 60% 1 set … Continue reading

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Wednesday, March 29 Gym Open @ 6:20am

Our future Olympian, Evie, just finished up a training camp in Florida PREPARATION: Row 250m perform 25 Unbroken Wall Balls practice Knuckles-Down Clean technique STRENGTH: Every 90 seconds, for 4 rounds (6 minutes), complete: 1 High Hang Squat Clean + … Continue reading

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Tuesday, March 28 Gym Open @ 6:20am

PREPARATION: Row 500m warm up with the Yogi Bear Complex┬á Who fancies trying the "Yogi Bear" complex ­čÉ╗ unbroken: Snatch pull High hang snatch Snatch balance Over head squat Snatch pull Low hang snatch Snatch balance Over head squat Snatch … Continue reading

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Monday, March 27 Gym Open @ 5:15pm

“Crack that whip….” Some people will be doing CrossFit Open 17.5 – they will do a different warm up, and will do any work afterwards based on fatigue PREPARATION: Run 2 laps or /Row/Ski/Bike for 250m 10 DB Squats (slow … Continue reading

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Friday, March 23 Gym Open @ 6:20am

you will warm-up and then do 17.5 first when you are recovered, you can move to the Strength component PREPARATION: row/run for 3 minutes then, perform 3 rounds of: 10 Thrusters with bar 35 Double Unders or Single Unders Met-Con … Continue reading

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Wednesday, March 22 Gym Open @ 6:20am

PREPARATION: Ski Erg 250m 10 DB High Hang Cleans Row 250m 8 DB Hang Cleans AirDyne 250m 6 DB Squat Cleans STRENGTH: (24 minutes) Every 90 seconds, for 4 rounds (6 minutes), complete: 1 High Hang Squat Clean + 1 … Continue reading

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