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WheelWOD of Oct 30/17

Reminder you have until 11:59 tonight to submit your scores for Halloween Havoc Today’s WheelWOD is…  Standing  15 burpees over bar 5 Cleans 205/145 12 burpees over bar 4 Cleans 9 burpees over bar 3 Cleans . Seated  15 Slam Balls 30/20 5 Cleans ( box) 105/55 12 slam balls 4 Cleans 9 slam balls […]

CFT – WheelWOD

My favourite Day CFT CrossFit Total Strategy – the Warm Up Whether this is your first or 20th time doing the CrossFit Total, you need a strategy. The first thing to remember is that you will have plenty of time to warm up in advance. Under no circumstances should you load the bar with a […]

WHEELWOD .. INVASION OF THE BARBELL SNATCHES

Today’s WheelWOD.. “Invasion of the Barbell Snatches” Focus: Power Snatch 3-3-3-3 ( T&G) Build to a heavy set of 3 . Workout Of the Day: “Invasion of the Barbell Snatches” STANDING 10 RFT – 20 Min cap  4 HSPU 8 Burpees 12 KB swings 24/16 2 power Snatches 135/95 Power snatch increase by 2 until […]

WheelWOD of October 20/17

Today’s Wheelwod is.. 2 Rds 1 minute stations with 30 sec transitions Standing /Seated 1. Cal Row/Ski 2. Burpees/ floor to box 3. Air Squats / push ups 4. kB swings 24/16kg (16/12) 5. Dead lifts 185/135 / kB dead’s 24/16) 6. Hang Power Cleans 135/95 ( 75/35)

WheelWOD of Oct 18/17

Today’s WheelWOD is….. Standing: Lower athletes can use a Box 30 Back Squats 155/105 3 Rope climbs 20 Back Squats 2 Rope climbs 10 Back Squats 1 Rope Climb . Seated 30 Bench Press 115/65 3 Rope climbs @ 10ft/7 20 Bench Press 115/65 2 Rope climbs @ 10ft/7 10 Bench Press 115/65 1 Rope […]