As it’s my first blog I’m going to introduce myself. My name’s Scott, I’m co-owner/coach at CrossFit Blackwater. I’m hugely passionate about CrossFit and have been competing all around Europe since 2008.
Ring Dips – 5 x Max reps
Strict Pull Ups – 5 x Max reps
If you don’t have ring dips or strict pull ups sub with push ups/box push ups for ring dips or negative pull ups/ring rows.
ICON online challenge workout week 1:
Amrap in 17 minutes:
3 Wall Balls, 3 Deadlifts 70/40k, 3 Air Squat Bar hops
6 Wall Balls, 6 Deadlifts 70-40k, 6 Air Squat Bar hops
9 Wall Balls, 9 Deadlifts 70-40k, 9 Air Squat Bar hops
12 of each…….
15 of each and so on until time runs out.
Power clean & push press
Metcon: OPEN WOD 14.2
Every 3 mins for as long as possible:
On first 3 mins: 2 rounds of 10 overhead squats 42.5 / 30 or goblet squats 20 / 16
10 chest to bar pull-ups or ring rows
On second 3 mins: 2 rounds of 12 overhead squats 42.5 / 30 or goblet squats 20 / 16
12 chest to bar pull-ups or ring rows
On third 3 mins: 2 rounds of 14 overhead squat 42.5 / 30 or goblet squats 20 / 16
14 chest to bar pull-ups or ring rows
Front squat 10-8-6-4-2 ascending weight
Metcon: 5min AMRAP
10 Power Clean 50 / 30 or Russian Kettlebell Swings 24 / 16
10 Box Jumps 24″ / 20″
rest 3 mins
10 Push Press or Push ups
10 Box Jumps
Finisher: Handstand progressions
We want you to become the most awesome version of you.
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You can try CrossFit for free by dropping in for a taster sessions on Saturday or Sundays at 10am (email us for an alternative time if that doesn’t suit you). You will get to try out some CrossFit movements and experience a short conditioning workout. There is plenty of time to discuss how CrossFit can help you reach your goals and to ask the coach any questions you may have.
What should you bring?
- Comfortable clothes to workout in and your trainers
- A bottle of water
See you there,
Deadlift 10-10-10-10-10 Superset with
Bench Press 10-10-10-10-10
Deadlift 60 / 40
Bar hop burpees
Strict pull-ups or negatives.
Push press 5-5-5-3-3
Strict press 5-5-5-5-5
New Year’s Day post WOD pic – happy new year!!!
Squat clean 3-3-2-2-1-1
Back squat 5-5-5-5-5
10 thrusters 42.5 / 30
10 ring push ups / push ups
Time cap 12 mins
Last plank standing
The very first CrossFit Blackwater WOD is laying a rubber floor for time.
3,2,1 go… (No timecap!)