Archive for category: WOD

If you follow our Fitness, Performance or Competitors programme and are based in Hong Kong or overseas, we want you to be a part of our online community! Email [email protected] and we'll create you an athlete profile so you can start logging your results, and see how you stack up on the leaderboard!

17
10
2017

October 18, 2017 – CrossFit

By: CSTL0

CrossFit WOD for October 18, 2017

[tabby title="Performance"] A. Movement PrepMovement Prep
Warm Up: To Be completed before class: 5 mins squat routine https://www.youtube.com/watch?v=f8ZUoXQh9Tk&t=75s + 20s Supine overhead weight plate stretch. Stay hollow https://www.youtube.com/watch?v=ioKisYontp8 20s kneeling/hanging ...
16
10
2017

October 17, 2017 – CrossFit

By: CSTL0

CrossFit WOD for October 17, 2017

[tabby title="Fitness"] A. Movement PrepMovement Prep
Complete 1-2 sets of: 20s active hanging lat stretch. Maintain hollow body (pronated and supinated grip) 20s reverse overhead / thoracic extension stretch on GHD 3 prone swimmers (slow and controlled) 3 shoulder windmills https://www.youtub...
16
10
2017

October 17, 2017 – Max HIT

By: CSTL0

Max HIT WOD for October 17, 2017

A. Alternating Sets: Prowler Push, Renegade Row, Farmers Walk, Assault Bike3 sets, for quality, of:
A1. Prowler Push 30 metersmod loadA2. 10 Renegade Rows (2010 tempo)no push up. Just alt arm rowingA3. Farmers Walk 40 metersheavy loadA4. Assault Bike for 40 secondsmod-high aerobic paceB. 10 m...
15
10
2017

October 16, 2017 – CrossFit

By: CSTL0

CrossFit WOD for October 16, 2017

[tabby title="Fitness"] A. Warm UpWarm Up
Warm up (to be done prior to class starting): 5 mins squat routine ( https://www.youtube.com/watch?v=f8ZUoXQh9Tk&t=75s ) + Complete 2 sets of: 5 Quadruped thoracic rotations each way ( https://www.youtube.com/watch?v=z2zv526I7M8 ) 5 Quadrped cat /...
13
10
2017

October 14, 2017 – CrossFit

By: CSTL0

CrossFit WOD for October 14, 2017

[tabby title="Fitness"] A. Movement PrepMovement Prep
20-30s overhead KB carry in perfect body line per arm 10 alt wall pressing deadugs (slow and controlled) 5 wall facing handstands with head reacthrough 5 lying weighted PVC lift offs in jerk grip (hold 3 sec per rep). Maintian hollowScoring...