
Tuesday 5th January 2015
WARM UP 2 min Couch stretch 2 min Samson stretch100 m run 10 inch worms 100 m run 10 Hollow Rocks 100 m run 10 Plank Push ups 100 m run
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WARM UP 2 min Couch stretch 2 min Samson stretch100 m run 10 inch worms 100 m run 10 Hollow Rocks 100 m run 10 Plank Push ups 100 m run
WARM UP Couch Stretch 2 minutes Samson Stretch 2 minutes then 400 M Run 200 M Run
Christmas is upon us and we’d like to keep you up to date of the days of business that we’d be closed. So guys, please take note that our last day of business will be on
WARM UP 3 rounds: 10 Air squats 10 Push ups 10 Hollow Rocks 10 Inch worms
W.O.D. HAPPY ANNIVERSARY 12-12-12! Our Box is three Years old today! So to celebrate our 3rd Anniversary as an Affiliate we do it fine style with: 4 Rounds for Time of: 400 M Run/ Row
WARM UP 2 Rounds of: 30 Air Squats with PVC 30 OverHead Squats with PVC 2 Minutes Max Rep Pull Ups 2 Minutes Max Rep Push Ups 2 Minutes Max Rep V-Sit Ups
WARM UP 400 M Run 100 Single Skips 80 Sit Ups 60 Jumping Jacks 40 Hollow Rocks 20 Burpees
GYMNASTIC SKILLS 20 Minutes: Hand Stand Walks 10/ 10 Pistols HSPU’s (Pike push ups from a Box)
WARM UP 15 Minutes: 1 minute of Hollow Hold 2 Minutes of Flutter Kicks 3 Minutes of Plank Hold 4 Minutes of Mountain Climbers 5 Minutes of Skipping / Double Unders GOATS 25 minutes: Wall
WARM UP Mobility Work W.O.D. CrossFit Football Total Power Clean 1 Rep Max Squat 1 Rep Max Bench 1 Rep Max Deadlift 1 Rep Max*Perform a single maximum effort for the lifts listed above. *After