by CrossFit Fibre | Apr 28, 2016 | WOD
Warmup Roxanne 1 min Pec stretch 30 PVC pass thru 15 around the world PVCs on each side 20 OHS with PVC Skills Rope Climbs 3-5 per person depending on class size RX – touch the beam. Scaling options – 3 pulls or 3x sit on the floor with legs straight and...
by CrossFit Fibre | Apr 25, 2016 | WOD
Warm Up 1.1km warm up run Scarecrow WOD Holbrook Each Round For Time, Ten rounds Thruster, 5 reps (60/40) 10 Pull-ups 100 meter Sprint Rest 1 minute US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne),...
by CrossFit Fibre | Apr 11, 2016 | WOD
Warmup 20x 10m Laps 500m Row 30 PVC Passovers 10s x 4 Kipping Practice Strength Power Clean (kg) 10 mins to determine WOD Sandbag Run 4 Rounds 6x10m Laps Sandbag Run 15 Chin Ups (4 Squats at each end before your Run, with the Sandbag) 10min TimeCap Core Toe To Bar FT...
by CrossFit Fibre | Apr 7, 2016 | WOD
Warm Up “Thunderstruck” Burpees WOD Hang Snatch 3-3-3-3-3 Work up to a 3 Rep Max Can scale to Hang Power Snatch if required WOD CINDY RX+ 20 Min AMRAP 5 Chest to Bar Pull Ups 10 Hand Release Push Ups 15 Goblet Squats...
by CrossFit Fibre | Apr 6, 2016 | WOD
Warm Up Squat opener stretch 2 rounds 10x overhead squat 10x broad jumps Gym length bear crawl Strength Paused front squat 1 rep max (3 sec pause) WOD Max Team Row In teams of 3 15 min amrap Row for max distance Swap person every...