Tag: crossfit price

Wednesday WOD

by Trent, posted in Daily WOD

Technique/strength WOD
Split jerk

Split jerk
5-5-5-5-5

Metcon
3 Rounds For time
12 Hang to overhead 45/30
12 front rack lunge
12 lateral bar burpee

 

Olympic Lifting

3 position power snatch + 2 OHS
1-1-1-1-1

Monday WOD – Bring a buddy week

by Trent, posted in Daily WOD

Don’t forget to drag your friends along this week for some fun, free crossfit. Just send the waiver link to them before they come in for their first session with us http://www.crossfitcoorparoo.com.au/get-started/free-trial/

bring a buddy week

Strength
Back squat
3×5 65%, 75%, 85%+rep

Super super set

ME push up
3xME
Score + Total push up

Metcon
50,40,30,20,10
KB swing 24/16
Double under

Olympic Lifting
Overhead Squat with 3 sec pause
5-5-5-5-5

Saturday WOD ‘last day of testing week’

by Trent, posted in Daily WOD

What a way to finish testing week with FRAN!!!!!

For those of you who have done this bench mark many times, don’t let it get in your head. Its a sprint approach it like a sprint, have your game plan which we will discuss during the brief and just go for it!

Run 1.6km TT

Fran
21,15,9
Thruster 42.5/30
Pull up

 

REMINDER ALL NEXT WEEK IS BRING A BUDDY WEEK

All they need to do is complete the waiver form and come along and train for a week for free 🙂

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