WOD Thursday 1/7

walk on hands and toes 50m, jog back 10 times. Keep hips as low to the ground as possible

WOD Wednesday 30/6

In 10 attempts find your maximum height for a two-footed standing jump

WOD tuesday 29/6

as many press ups as possible in 6 minutes. FULL rom ie chest to floor
post number to comments

LAZY DAYS OF SUMMER

WOD Monday 28/6

Rest and stretch day

WOD Sunday 27/6

Because we are thinking in holiday mode I'd love to request that you do 20 mins on the sun lounger and then 2 hours in the shade with a good book and for that extra cardio boost, mow the lawn if you have to but...

5 reps of

Run 1k

50 walking lunges

post times to comments

WOD Saturday 26/6

ok so with everyone off on holiday we're going to post bodyweight and metcon workouts on here for the next 2 weeks. So zero equipment required and zero excuses for not continuing your great work !
100 burpees against the clock (belly to floor & jump when standing back up)
post times to comments

WOD Friday 26/6

AMRAP in 20 min
5 pull-ups
10 press-ups
15 air squats
20 box jumps 24"

post number of completed rounds to comments

HAS TO BE SAID

WOD Thursday 24/6

1 rep max overhead squat
warm up thoroughly before first attempt

WOD Wednesday 23/6

Sit on the floor with a 10kg plate and raise your feet 6".
Now touch the plate from side to side
5x100

this can be scaled for a lower weight/med ball

WOD Tuesday 22/6

"RANDY"

for time 75 reps 75lbs power snatch
post time to comments

WOD monday 21/6

Great work from everyone who ran yesterday. Sorry I missed it but Clan was well represented.
Today let's rest (yeah right)
500 wall balls

OUTINGS

As a Clan member, you'll be encouraged to add diverse and different routines to your workouts and it's our aim to get as many of you out for monthly outings to do just that.

WOD Sunday 20/6

Let's take advantage of the gret weather recently and get outside. Vitamin D for everyone.
Beach run 3km
every 200m do 10 press ups, 5 burpees, 10 air squats

don't worry about times just complete it

WOD Saturday 19/6

10x100m sprints
walking recovery back to the start
post worst time to comments

WOD Friday 18/6

ISABEL
snatch 60kg 30 reps for time

post time to comments

WOD Thursday 17/6

Rest day

complete stretches

DUMBBELL NEBULA

WOD Wednesday 16/6

For 6 min
thrusters
men 60kg women 30kg
scale as applicable

post total to comments
FULL ROM !

WOD Tuesday 15/6

400m run

post time to comments

WOD Monday 14/6

As Many Rounds As Possible
3 minutes
3 pull-ups,3 dips,3 toes to bar
rest for 1 minute then AMRAP in 4 min
4 box jumps 24",4 air squats,4 right leg lunges,4 left leg lunges
rest for 1 min then AMRAP in 5 min
5 crunches, 5 squat-thrusts, 5 burpees, 5 clap press ups, 5 star-jumps

post number of completed rounds to comments

WOD Sunday 13/6

Run 10km
row 15km
cycle 20km

choose 2 of the above

WOD Saturday 12/6

5 rounds for time:

10 x 30" box jumps

15 metre farmer's walk with 50kg bars or dumbbells M / 30kg F

15 x shoulder to overhead with 16 kg dumbbell / 10kg F

15 metre farmer's walk with 50kg bars or dumbbells M / 30kg F

Scale as necessary, post time to comments. Enjoy!

ARCTIC CROSSFIT

There is never an excuse to go without your WOD

WOD friday 11/6

"BADGER"
3 rounds for time
30 reps 42kg squat clean
30 pull-ups
800 m run

post times to comments

WOD friday 11/6

CrossFit, not your average gym

Media recognition of CrossFit over the past week

http://www.mensfitness.co.uk/exercisevideos/sport_action/4699/mf_takes_on_the_crossfit_uk_sectionals.html

http://edition.cnn.com/video/#/video/health/2010/06/04/crossfit.not.average.gym.cnn?iref=allsearch

WOD Thursday 10/6

1 min on 1 min rest for 20 min
barbell burpees into anyhow overhead
m 20kg f 15kg

count total number of reps

WOD Wednesday 9/6

400 walking lunges, full ROM, knee to floor

WOD Tuesday 8/6

Ignore the clock with this one and just concentrate on proper form.
200 walking lunges holding a 20kg or 10kg plate overhead
100 kettlebell swings 1.5 pood (24kg) completely overhead
50 double unders

COMFORT ZONE

With time, effort and encouragement this is totally comfortable....

"It is important to always stay within your comfort zone. This prevents having to subject oneself to the inconvenience of learning something new and potentially useful"
Mark Rippetoe

WOD Monday 7/6

100 box jumps (22 inch box)
75 thrusters (m 30kg f 20kg)
50 toes to bar
25 kettlebell swings (m 2 pood 32kg, f 1 pood 16kg)
5 pull-ups

this is full on intensity, try to complete the whole sequence without any breaks.

WOD Sunday 6/6

30-20-10
wall balls
burpees
press ups

post time to comments

WOD Saturday 5/6

do either or both of
Cycle 25km
run 5km

MEDICINE BALLS

Take one a day

WOD Friday 4/6

"J McD"
5 rounds for time using a 6kg leather ball
20 medicine ball slams
15 wall ball shots
10 lateral two footed jumps over the med ball
5 squat jumps holding the ball

post time to comments

WOD Thursday 3/6

rest day
perform series of stretches

WOD Wednesday 2/6

"grace"
30 reps for time
60kg Clean & Jerk

post time to comments