Crossfit – Sat, Nov 8 PARTNER WOD AMRAP 18 MIns (AMRAP – Rounds and Reps) YGIG 200 Mts Run 20 KB American Swing (24/16 Kg) 10 Burpees Over KB 10 Wall Balls PARTNER WOD 3 ROUNDS FOR TIME SYNC (3 Rounds for reps) TC: 20 Mins- SYNC 20 Air Squats 15 ABMAT Sit Ups 10 […]

Crossfit – Fri, Nov 7 Power Snatch (3×4 @ 75% SS 3×15 Band Pull Aparts) WOD 1 FOR TIME 10-12-14-14-12-10 (Time) Power Snatch (30/20 Kg) T2B Steps Ups Over WOD 2 EMOM 8 Mins (AMRAP – Rounds and Reps) 1- 10 hollow Rocks + 10 Superman 2- 30 Sec Plank + 20 Sec Plank Side […]

Crossfit – Wed, Oct 29 Front Squat (4×6 @70%) WOD CHIPPER TC: 18 Mins (Time) 50 Wall Balls 40 KB Lunges (24-16 Kg) 30 V Sit Ups 20 Jump Squats 10 Burpees

Crossfit – Tue, Oct 28 SKILL AND TECHNIQUE WOD EMOM 10 MINS X 5 Rounds 1- 10 T2B 2-15 Hand Relase PU WOD FOR TIME TC: 12 Mins (Time) 21-15-9 Air Squat American KB Swings (24-16 Kg) KB Thruster (24-16 Kg) 6 HSPU/12 Pike PU Each Round

Crossfit – Mon, Oct 27 Bench Press (5×5 SS 5×6 Box Dips) WOD 12 Mins AMRAP (AMRAP – Rounds and Reps) 8 Push Ups 10 Box Jumps 12 ABMAT Sit Ups ABS FINISHER TABATA

Skills work – Sun, Oct 26 RM POWER CLEAN

Crossfit – Sun, Oct 26 KRISSYS WILDCARD 🃏

Crossfit – Sat, Oct 25 WOD PART A PARTNER WOD YGIG (Time) 1400 Mts Run WOD PART B AMRAP 18 Min YGIG (AMRAP – Rounds and Reps) 20 Box Jumps 8 Cluster (35-20Kg) 20 Push Ups 16 Wall Ball Sit Ups (Together) (9-7 Kg)

Crossfit – Fri, Oct 24 Hang Power Snatch (3×6 70%) WOD 1 OPEN 14.1 AMRAP 10 Mins (AMRAP – Rounds and Reps) 30 DU / 60 SU 15 Power Snatch (30-20 Kg) WOD 2 AMRAP 10 Mins (AMRAP – Rounds and Reps) 3+3 KB Snatch (24-16 Kg) 6 Burpees Over KB 12 Abmat Sit Ups

Crossfit – Thu, Oct 23 Stricts Pull Ups 3×5 SS 3×30 Mountain Climbers WOD CHIPPER TC: 20 Mins (Time) 5 Pull Ups 250 Mts Run 20 American Swing KB (24-16 Kg) 5 Pull Ups 250 Mts Run 20 Russian Swing KB (24-16 Kg) 5 Pull Ups 250 Mts Run 10+10 Russian Swing KB Alternating (24-16 […]