WOD
WOD TUESDAY 5th February
Today marks the return of RXD+, this is our complimentary programmed EXTRAS that fit in with the weekly programming. It is directed slightly more at those who wish to compete but definitely has elements that can be done by anyone who finds themselves with a spare morning or afternoon and wants some extra training.
We have programmed RXD+ to be done as an ADDITIONAL element of training for the day and we definitely encourage you to make sure you are hitting the daily wods regularly and consistently before you start to implement RXD+ into your weekly routine.
There will be a new added programming element next week RECOMMENDED EXTRAS which we shall explain in due course. This is something we will program for the week and is going to have a strong core/cardio focus. This will be good for EVERYONE, not just those who wish to compete.
We are excited to bring these changes back and help you achieve your fitness goals for 2019!
WOD
5 rounds for time:
15 backsquats 80/60
15 cal row
10min cap
Rest 2mins
5 rounds for time:
15 deadlift 120/80
200m run
10min cap
Rest 2mins
5 rounds for time:
50 double unders
30 box step ups 20″
10min cap
Rest 2mins
WOD MONDAY 4th February
Well done to both our teams at this weekend’s Semper Paratus Competition! Both teams did amazingly well and although it was a long weekend there were many fun memories created!
WOD
“Lynne”
A CrossFit benchmark workout.
5 rounds for max reps
Body weight bench press (scale weight to be able to do 10(ish) reps)
Pull-ups (rxd+ is strict if you can do more than 10 strict in a row)
WOD MONDAY 4th February
Well done to both our teams at this weekend’s Semper Paratus Competition! Both teams did amazingly well and although it was a long weekend there were many fun memories created!
WOD
“Lynne”
A CrossFit benchmark workout.
5 rounds for max reps
Body weight bench press (scale weight to be able to do 10(ish) reps)
Pull-ups (rxd+ is strict if you can do more than 10 strict in a row)