Blog - Page 185 of 185 - CrossFit Blackwater

WOD

ICON challenge WOD1

Post author By cfblackwater
Post date 2015-01-07

Strength:

Ring Dips – 5 x Max reps
superset with
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.

Metcon:

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.

Finisher:

Handstand practice

Tags Competitions

WOD

OPEN WOD 14.2

Post author By cfblackwater
Post date 2015-01-06

Snatch
or
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

etc…

Tags Benchmarks

WOD

Front squats & Handstands

Post author By cfblackwater
Post date 2015-01-05

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

WOD

CrossFit Taster 10am Sat & Sundays.

Post author By cfblackwater
Post date 2015-01-05

We want you to become the most awesome version of you.

Check out our FaceBook reviews.

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.