Saturday 27/06/15

...Warm up

...15 MB twists

...10 air squats

...5 MB cleans

...x2

...Mobilise

...hamstring floss

...shoulders

...Stabilise

...active hang

...Skill

...pullup progressions

...Wod

...deadlift party

...42.5kg/30kg

...add 10kg/5kg

...15 mins

...Stretch

Friday 26/06/15

...Warm up

...10 air squats
...10 KB swings
...5 pressups
...x2

...Mobilise

...t-spine
...shoulders
...Stabilise
...3 minute flat arm plank
...Skill
...pressups progressions
...Wod
...5 pullups
...10 box jumps
...20 KB swings
...Stretch

...Young CrossFit

...Warm up

...10 minutes jumping practice
...Skill 1

...box jumps - go for highest
...KB swings
...skill 2
...deadlifts
...Game
...MB musical chairs
...Wod
...9 KB swings
...6 ring rows
...3 box jumps
...Stretch

Thursday 25/06/15

...Warm up

...5 walkouts
...10 ring rows
...x3

...Mobilise

...shoulders
...front rack
...hips
...Stabilise
...bar squat hold
...Skill
...15 mins to find 1RM push press
...Partner Wod
...42-30-18
...thrusters and pullups
...Stretch

Wednesday 24/06/15

...Warm up

...10 air squats
...5 walkouts
...x3

...Mobilise

...t-spine
...hips
...Stabilise
...bar squat hold
...Skill
...15 mins to find heavy 5 back squats
...Wod
...5 MB cleans
...5 perfect pressups
...for quality
...Stretch

Young CrossFit

...Warm up

...10 minutes skipping practice
...Skill 1

...box jumps
...hip hinge
...skill 2
...KB swings
...Game
...burpee sponge throws
...Wod
...5 ring rows
...4 pressups
...3 box jumps
...Stretch

Tuesday 23/06/15

...Warm up

...burgener warmup

...x5 PVC pipe

...x3 empty bar

...Mobilise

...shoulders
...hips
...lats
...Stabilise
...bar squat hold
...Skill
...15 mins to find heavy 3 snatch pulls
...Wod
...EMOM
...1 power snatch and OH squat
...16 mins
...Stretch

Monday 22nd June 2015

...Warm up
...10 lunges
...5 pressups

x2...Mobilise
...shoulders
...hip flexors
...Stabilise
...ring hold
...Skill
...ring dip progressions
...Wod
...death by OH plate lunges
...16 mins
...Stretch

Week beginning 15th June 2105

MacBook buggered so have not posted last week's training schedule.  

I could do it now but I'm just going to go on with this week's instead...

=)

Saturday 13/06/15

...Warm up
...10 KB swings
...5 pressups
...Mobilise
...shoulders
...hip flexors
...Stabilise
...ring hold
...Skill
...5 mins kipping practice
...Strength
...5 x 5 pause back squats
...Wod
...8 min AMRAP
...10 pressups
...10 lunges
...10 pullups
...Stretch

Friday 12/06/15

...Warm up
...10 air squats
...5 pressups
...x3
...Mobilise
...hips
...front rack
...Stabilise
...bar squat hold
...Strength
...5 x 5 pause front squat
...Wod
...8 min AMRAP
...5 ring dips
...5 pullups
...Stretch

Thursday 11/06/15

...Warm up
...10 mins DU practice
...Mobilise
...front rack
...hips
...Stabilise
...handstand holds - 15 mins
...Skill
...1 mile run AFAP
...squat therapy
...Wod
...Grace
...Stretch

Wednesday 10/06/15

...Warm up
...hill sprints
...Mobilise
...shoulders
...hamstring floss
...Stabilise
...top position ring hold
...bottom position ring hold
...Strength
...AMRAP ring dips
...EMOM 12 mins
...Wod
...Diane
...Stretch

Tuesday 09/06/15

...Warm up
...1 mile run
...Mobilise
...shoulders
...hip flexors
...Stabilise
...active shoulder hang
...Skill
...10 mins kipping practice
...Strength
...AMRAP pullups
...EMOM 10 mins
...6-8 pistol squats EMOM 12 mins
...Wod
...7 rounds for time
...5 push press
...5 front lunges
...(busy class this evening and trying to keep neighbours happy so trying to limit noise - so partner version -
...8 rounds for time, alternating partners on rounds with hand release pressups in between
...score is time and total reps of pressups)
...Stretch

Monday 08/06/15

...Warm up
...10 mins DU practice
...Mobilise
...hips
...t-spine
...Stabilise
...squat therapy
...Strength
...5 x 5 pause squat
...Wod
...AMRAP 7 mins
...5 ring dips
...5 HSPU
...5 ring rows
...Stretch

Friday 05/06/15

...Warm up
...Run to top of Eagle Close and back
...5 walkouts
...x3
...Mobilise
...shoulders
...hip flexors
...Stabilise
...lunge hold
...Strength
...l0 mins double under practice
...Strength
...EMOM for 15 mins
...8-12 pistol squats
...or pistol progressions
...Wod
...AMRAP 10 mins
...10 box jumps
...10 hand release pressups
...10 walking lunges
(courtesy of Beachbourne CrossFit - this was the wod I did when I went with Julie from CrossFit Blackbrook for a field trip! - I loved it!)
...Stretch

Thursday 04/05/15

...Warm up
...5 banded OH squats
...5 pressups
...5 air squats
...x3
...Mobilise
...OH position
...ankles
...hips
...Stabilise
...active hang
...Wod
...Event 3 at the Regionals
...Run 1 mile
...50 OH squats
...100 situps
...150 skips
...50 sumo deadlift hi-pulls
...100 box jumpovers
...40 min time cap
...Stretch

Wednesday 03/06/15

...Warm up
...Run to top of Eagle Close and back
...5 walkouts
...x3
...Mobilise
...shoulders
...hamstring floss
...Stabilise
...bar squat hold
...Strength
...5 x 2 deadlift 90%
...1 min rest in between sets
...Wod
...Cindy
...5 pullups
...10 pushups
...15 air squats
...Stretch

Tuesday 02/06/15

...Warm up
...Run to top of Eagle Close and back
...5 walkouts
...x2
...Mobilise
...shoulders
...T spine
...hips
...Stabilise
...bar squat hold
...Strength
...5 x 5 double dip back squats 70% 1rm
...Wod
...Thrusters 1-2-3-4-5-6-7-8-9-10-11-12 EMOM
...rest for a minute and start again from 1 when you can't complete the required number in that minute
...45kg/30kg
...Stretch

Monday 01/06/15

...Warm up
...Run to top of Eagle Close and back
...then
...10 pressups
...10 squat jumps x 2
...Mobilise
...sgoulders
...T spine
...lats
...Stabilise
...10 mins handstand practice
...Strength
...AMRAP EMOM pullups
...for 7 mins
...Skill
...thrusters
...amrap 7 mins - go light
...Wod
...15 G2O 20kg plate/10kg plate
...10 plate jump burpees
...AMRAP 10 mins
...Stretch

Saturday 30/05/15

...As Russ and I are still in Copenhagen, the gym is closed today.
...If you are desperate to workout, try this:
...Angie
...100 pull-ups
...100 push-ups
...100 sit-ups
...100 squats
...for time

Friday 29/05/15

...There are no workouts today as the gym is closed due to me and Russ being away in Copenhagen to watch the CrossFit Regionals to celebrate our 15th wedding anniversary.
...If you are desperate to workout, try this at home:
...Barbara
...20 pull-ups
...30 push-ups
...40 sit-ups
...50 squats
...5 rounds for time
...3 mins rest between rounds