Deathblow

I think from now on I am going to let my son Dylan name all the workouts, this was his workout.

Deathblow

6 jabs
6 box jumps
run 100m
6 ring flips
run 100m
x4

Love it!

Tuesday

Yesterday wod was
Row 300m
10 squat cleans
15 push ups
x5

In the park we subbed the row for a run, it worked just as well!!

DT

Monday we caught up with a WOD from the main page.
Good session

CrossFit metcon

So sorry the video is sideways!!!!!!!!!!!

We had 2 WODs today as the pm session at ZT is a techincal lifting session on a Thursday.

So this morning was a bit more metcon and was put together by Alex, so thanks.

5 Ring dips, 10 burpees, 20 lunges, run 600m(a block) x5 for time.

The pm session we looked at Clean and jerk and finished with Grace (30 clean and jerk for time) followed by a short metcon of 5 pull ups, 5 burpees, 10 lunges, 100m sprint x 3.

A good days training and some great work on clean and jerks.

Thanks guys.

Recent WODs

Yesterday was a triplet
Run 200m
15 Thrusters
10 Pull ups
x 5 for time

Today we followed the main page and did
Deadlifts 1 1 1 1 1

Some of the guys that missed the WOD from yesterday wanted a bit of a fry up so they did
Run 200m
20 swings
20 knees to elbows
Run 200m
15 swings
15 knees to elbows
Run 200m
10 swings
10 knees to elbows
Run 200m
5 swings
5 knees to elbows

FightSkool

Todays WOD

Nicole

Run 600m
Max reps pull ups
amrap 20 mins

What we ve been up to

Last week we pretty much followed the main site. The one that seemed to ruin people the most was the
21-18-12 etc
Front squats
GHD Sit ups

Todays wod
We did some bench press 5x5 grrrrr!
Then
10 Tyre flips
10 Box jumps
10 Explosive push ups (thanks for those Sol)
10 Push press
10 Sit ups
10 Pull ups
6 rounds for time

The explosive push ups are a great exercise, I will make a demo video of them and post it so you can see how they are done.
Some great sessions recently everyone, keep going!!!

Sunday session

Today WOD
500m row
10 turkish get up into an overhead squat
x 5

A Birthday WOD

Today was Barnaby s birthday so have a look at the workout and see if you can guess his age!!

330m Row
33 Burpees
33 Pull ups

3 rounds
3 minutes rest between each round, starting from the moment the person is finished, so everyone was motivating eachother so they got their rest.

We also had fun with the warm up, we went outside and did Dumbell farmers walks, run and touch floor with the DB and walking lunges. We also took turns at walking with the slosh pipe.

Great effort by everyone, well done and well done for not puking Barnaby!

It may catch on!

Tuesday was another hot one so we stayed in the shade.
Altho it didn't really make the workout any easier, I don't think.

5 Ring dips
10 Burpees
15 Sit ups
amrap 15 mins

Loving Johns recovery position!