CrossFit Ancaster » box jumps

WOD – Monday 21st June 2010.

admin — Tue, 22 Jun 2010 18:32:32 +0000

WOD – Monday 21st June 2010.

Due to most people still being extremely tired and lacking grip strength after the 10,000 pull up challenge we went for a lower body WOD.

WOD – Monday 26th April 2010.

admin — Mon, 26 Apr 2010 21:21:51 +0000

WOD – Monday 26th April 2010.

Warm up - shoulder openers, torso twists, samson stretch, 10 squats, 10 tuck jumps, 10 push ups, 250m row – 2 rounds.

Skill - Front squat and Pull ups.

WOD – Wednesday 7th April 2010.

admin — Wed, 07 Apr 2010 19:02:02 +0000

WOD – Wednesday 7th April 2010.

Warm up - 20 shoulder openers, samson stretch, torso twists, supermen.

2 rounds of 30 overhead walking lunges, 20 squats, 10 clapping push ups.

Skill - Power cleans and split jerks.

WOD – Monday 15th March 2010.

admin — Fri, 19 Mar 2010 10:03:18 +0000

WOD – Monday 15th March 2010.

Warm up - Oh boy! Its always great when insturctors come back from a course and share some of their new found knowledge. Don't know if some of the clients would agree?!?

WOD – Monday 22nd February 2010.

admin — Tue, 23 Feb 2010 00:19:50 +0000

WOD – Monday 22nd February 2010.

Warm up -3 rounds of the following – 30 mountain climbers, 20 sits ups, 10 burpees.

Skill - Thrusters

WOD – 10 rounds of the following

WOD – Friday 19th February 2010.

admin — Tue, 23 Feb 2010 00:03:08 +0000

WOD – Friday 19th February 2010.

Warm up - After normal series of stretches. You had a choice of warm up. 50 burpees for time or an 8oom run. Amazing how many people will run in the cold just to avoid burpees.

WOD – Wednesday 10th February 2010.

admin — Thu, 11 Feb 2010 18:04:11 +0000

WOD – Wednesday 10th February 2010.

Warm up - 3 minutes of skipping, 4 sets of stairs ( add an extra set of stairs for each time you mess up on the skip), 20 push ups, 10 sit ups, 10 burpees, 20 lunges.

WOD – Monday 1st February 2010.

admin — Thu, 04 Feb 2010 13:43:24 +0000

WOD – Monday 1st February 2010.

2rds of shoulder openers, samson stretch, torso twists, supermen.

Warm up - 2 Rounds – 50 lunges, 20 push ups, 10 burpees.

WOD – "Christine"

WOD – Friday 15th January 2010.

admin — Tue, 19 Jan 2010 12:44:56 +0000

WOD – Friday 15th January 2010.

Warm up – shoulder openers, torso twists, samson stretch, supermen, 2 rounds

3 rounds of 10 pull ups, 20 sit ups, 30 squats, row 500m

WOD – 4th January 2010

admin — Tue, 05 Jan 2010 17:25:37 +0000

WOD – 4th January 2010.

Warm up – Shoulder openers x 10, samson stretch, squat thrusts x10, push ups x10, sit ups x10, box jumps x10. 3 rounds.

WOD – 5 rounds of the following.

Read more on WOD – 4th January 2010…