Daily WOD

WOD 24-11-17

Strength 20 minutes 1 RM Clean and Jerk METCON For Time: 12-9-6 Clean & Jerk, 70/50, 50/35, 3520kg 3-2-1 Legless Rope Climb/Rope Climbs/2x Substitutions

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November 23, 2017

WOD 22-11-17

METCON Teams of 3: 80/60 AAB 100 Box Jump Overs 24/20 100 Thrusters 42.5/30 100 Chest to Bar Pull-Ups 100 Thrusters 100 Box Jump Overs 80/60 AAB Calories

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November 21, 2017

WOD 21-11-18

Strength  1 RM Back Squat METCON 10 minute AMRAP 15 Burpees 20 DB Snatch 22.5/15kg

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November 20, 2017

WOD 20-11-17

Strength  A1) Push Press 10,10,10 TnG (1 sec hold overhead) A2) Wide Grip Strict Pull Up 30sec AMRAP  x 3 METCON 3 Rounds Run 200m (Hard) 12-18 Toes to Bar (must be unbroken) Rest 1 min Row 15/12 Cals (Hard) 12-18 Unbroken Handstand Push ups or Push Ups (must be unbroken) rest 2mins

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November 19, 2017

WOD 17-11-17

METCON Buy In: Run 1 Mile 10 Thruster 42.5/30kg, 35/25, 30/20kg 15 Box Jump Overs 30/24, 24/20 20 Thruster 42.5/30kg, 35/25, 30/20kg 15 Box Jump Overs 30/24, 24/20 30 Thruster 42.5/30kg, 35/25, 30/20kg 15 Box Jump Overs 30/24, 24/20 40 Thruster 42.5/30kg, 35/25, 30/20kg 15 Box Jump Overs 30/24, 24/20 Cash Out: Run 1 Mile  

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November 16, 2017

WOD 15-11-17

Strength  Back Squat (2221) 2-2-2-2 METCON 9 Minute AMRAP 3 Muscle-Ups/ 6 Burpees Pull Ups 6 Hang Squat Cleans 60/40, 45/30, 35/20

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November 14, 2017

WOD 14-11-17

Strength A1) KB Complex 3 x 5 KB Front Rack Reverse Lunge R KB Front Rack Step Up R KB Front Rack Reverse Lunge L KB Front Rack Step Up L A2) Barbell Glute Bridge 3×12 METCON 15 minute AMRAP 6 Deadlifts 120/85kg 30 Wall Balls @20/14-lbs 60 Double Unders

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November 13, 2017

WOD 13-11-18

Strength A1) Z Press 5-4-3-3 A2) 40 Sec Pull Up AMRAP x 4 sets (2 wide/ 2 medium/ 2 narrow grip) or 10 singe arm Ring Row A3) 12 Diamond Push Ups (3111) x 4 set Metcon 2 Rounds For Total Cals/reps: 2:00 Max Effort Assault Bike, calories 1:00 Rest 2:00 Max Effort Burpees, reps 1:00…

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November 12, 2017

Team WOD 11-11-17

Team WOD “KEVIN” Teams of 2 40 Minute AMRAP 2 Burpee Box Jump Over 2 Clean + Jerk 70/50kg 2 Wall Ball 2 Cal AAB **Increase by 2 reps each round

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November 11, 2017

WOD 10-11-17

Strength Back Squat (3331) 3-3-3-3 METCON For Time: 100-80-60-40-20 Double Unders 50-40-30-20-10 Air Squats

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November 9, 2017
"If it wasn't for Cameron (you cam do it) Rickerby I still would not be able to do a pistol squat to this day! I saw Cameron as an inspiration before he became a coach.. He was always first in and the last to leave! Banging out the skill work before and after wods.. Knowing that if he was going to be a real crossfitter that it was up to him!! When he became a coach he always pushed that extra rep out of me!! He always made sure I rested for no longer than 5 seconds before I was back on the bar! And his mobility wods that opened up the gate of pistol squats for I will never forget!! It was an absolute pleasure buddy! Go forth and make legendary cross fitters :) :) " "Michael Tully" (RCFNI)
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