APRIL 2021
 

1 APRIL 2021

CARDIO FITNESS -

BASELINE

400m Run/500m Row

40 Air Squats

30 BF Situps

20 Pushups

10 Pullups

WOD - MARY 20 Min AMRAP

5 HSPU

10 Alt Pistols

15 Pullups

Scaling Options Available

2 APRIL 2021

GOOD FRIDAY - CLOSED

3 APRIL 2021

EASTER THEME

THE JESUS WOD - 14 RFT

10 Dedlifts @45/30k

10 Squat Clean

10 Push Press 

15m Back Rack Walking Lunge

Do not put the bar down until after 

rounds 3, 7 & 9 when you will do 

7 DB Turkish Getups @15/10k

Scaling Options Available

5 APRIL 2021

WOD - 1775 - 40 Min AMRAP (Scaled)

17 Power Cleans @65/50k

75 Air Squats

Unload Bar, Carry 200m, Return to plates, carry each plate singularly, reload bar, complete next set

Scaling Options Available

6 APRIL 2021

ACCESSORY -

3 x 10

Nordic Curls

DB Box Leg Ext

WOD - For Time

Buy in 400m Run / 500m Row

Then 21-15-9

Power Snatch @50/35k

Shoulder to OH

Burpee over Bar

Buy Out 400m Run / 50m Row

Scaling Options Available

7 APRIL 2021

ACCESSORY - 

3 x 10

DB skull crushers

Ring/under bar rows

 

WOD - For Time

10-1 American KB Swing @24/16k

1-10 HSPU

Scaling Options Available

8 APRIL 2021

CARDIO FITNESS -

30 on 30 off x 6

100m Run/125m Row

WOD - The Happening for Time

10, 20, 30, 40, 50, 60, 70, 80, 90,100

Alternating Lunges

10 Burpees after ea set

Scaling Options Available

9 APRIL 2021

STRENGTH - 

6 min to find hvy OH Squat

then 6 min EMOM

6 Wide Grip Dedlift

4 OH Squat

WOD - 3 Rounds for Time

2 Rope Climbs / 1 Leg Less / 4 Descend/ascend

6 Squat Clean @50/30k

120 DBl Unders / 240 Skips

3 APRIL 2021

WOD - For Time

800m Run / 1k Row

25 Chest to Bar Pullups

15 OH Squats @50/35k

25 HSPU

15 Front Squats

25 Ring Dips

15 Dedlifts

800m run / 1k Row

Scaling Options Available

CROSSFIT - PERSONAL TRAINING - GROUP TRAIING - NUTRITIONAL ADVICE - WEIGHT LOSS - MUSCLE TONE - FUNCTIONAL FITNESS - BOOTCAMPS

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