Blog Archives
YOUR HUMP DAY WORKOUT
WORKOUT OF THE DAY
STRENGTH
A. Take 10 mins to build up to a heavy Snatch Pull
B. 3 sets of:
5 Power Snatch
***Focus on a fast turnover using the pull as a primer.
CONDITIONING
5 sets of:
50m Sled Sprints 60/40kg
See how fast you can go!
ACCESSORIES
3 sets of:
10 Single Arm Press
WOD – Wednesday 25 March 2015
Jimmy – the best looking hair in Geo
METCON
“Welcome to the Jungle”
In teams of 2, complete:
1600m Wallball relay (200m at a time)
100 Wallballs
200 Push-ups
300 Double Unders
400m Walking lunge with ball (2 x 200m)
WOD – Monday 25 August 2014
On Sunday 12 October Crossfit Geo will be hosting “The Cerberus Challenge” – a CrossFit comp comprised of mixed teams of 3. Competitors will come from 7 Boxes across Sydney – Geo, Inner West, Marrickville, Chatswood, BodiComplete, Black and New Beginnings. There will be 3 WODs and 2 different categories – Advanced and Intermediate. Stay tuned for more details.
TEAM METCON (teams of 3)
Run 400m
50 Wallballs
200m Run
50 Pull-ups
400m Run
50 Shoulder to Overhead 60/40kg
200m Run
50 Cleans 60/40kg
400m Run
50 Deadlifts 80/60kg
200m Run
***All runs will be performed together as a team. The reps for the other movements can be broken up amongst the team.
WOD – Thursday 18 July 2013
Kelson and Jimmy face-off in “Isabelle”. Kelson got Jimmy by 1 second. A rematch is needed.
STRENGTH
20mins working through a circuit of:
Max Pull-ups
8 Weighted Push-ups
8 Overhead Squats
METCON
12min AMRAP
20 Wallballs
10 x 10m Shuttle Runs
WOD – Tuesday 16 July 2013
STRENGTH
15mins to establish 5RM Back Squat
METCON
5min AMRAP
8 Deadlifts 80/60kg
12 Push-ups
3min REST
8min AMRAP
10 Toes to Bar
10 Wallballs
