30/07/16

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CrossFit Taipan – CrossFit Warm-up Standard warm-up 15 (No Measure) 400m run Stretch Metcon 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25#This is a Partner WOD – […]

29/07/16

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CrossFit Taipan – CrossFit Warm-up Standard warm-up 15 (No Measure) 400m run Stretch Metcon Metcon (Time) In teams of 3, for time: Row 10km One member rows, one member holds a deadlift in the top position weighted at 100kg/70kg, one member rests. Cannot row while the barbell is on the ground.Can use multiple barbells depending […]

28/07/16

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CrossFit Taipan – CrossFit Warm-up Warm-up Standard Warm-up 11 (No Measure) Tabata Double unders Weightlifting Thruster (3-3-3-3-3) Metcon Metcon (Time) For time: 100 double unders 10 KB swings 32/24kg 80 double unders 8 KB swings 60 double unders 6 KB swings 40 double unders 4 KB swings 20 double unders 2 KB swingsGo heavy on […]

27/07/16

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 13 (No Measure) 3 rounds, 20 seconds on each: Pushups Kipping swing / Active hang Single-leg deadlift Lunges Squats QUALITY NOT SPEED! Weightlifting Deadlift (3-3-3-3-3-3-3) Aim for 90%+, build up weight over 7 sets. Metcon Metcon (AMRAP – Reps) 10 min AMRAP: 2 cal row 2 lateral burpees […]

26/07/16

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 10 (No Measure) Run 400m 2 rounds of Cindy: 5 pullups 10 pushups 15 air squats Stretch Metcon Metcon (AMRAP – Rounds) 30 min EMOM alternating between: 10 hand-release push-ups 10 pull-ups 20 squats

25/07/16

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 16 (No Measure) Row 1000m Weightlifting Back Squat (2-2-2-2-2-2-2) Pause tempo back squats, 3 sec pause in the bottom position. Aim for 90%+ of 1 rep max. Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP: 15 toes to bar 15 wall balls 15 box jumps, 24″/20″

23/07/16

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CrossFit Taipan – CrossFit Warm-up Standard warm-up 15 (No Measure) 400m run Stretch Weightlifting Snatch (1-1-1-1-1) Metcon Metcon (AMRAP – Rounds) 20 min EMOM alternating between: 5 muscle ups 10 shoulder to overhead, 80/55kg 15 GHD sit-ups 20 cal row

22/07/16

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 4 (No Measure) 5 rounds: 30:30 rowing Start at 70% capacity, increase gradually to around 90% pace. Stretch Metcon Metcon (AMRAP – Reps) In teams of 2, for total reps, complete 5 rounds of: Cal row, 1 min Burpee box jump 24″/20″, 1 min Thruster 35/25kg, 1 min […]

21/07/16

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 11 (No Measure) Tabata Double unders Gymnastics Pull-ups (4-4-4-4-4-4-4-4) Tempo pull-ups, 2 sec up, 4 secs down. 10 pushups between sets. 15 min time cap. Metcon Metcon (Time) 5 rounds for time: 10 toes to bar 10 cal row 10 wall balls