Monday 22/9/2015

Skill
HSPU Practice

Strength
Tempo Back Squat - 3 count down, 3 count pause, 3 count up
2-2-2-2-2

WOD
League 15.3
6 min Amrap
1 HSPU
1 OHS @ 95/65
2 HSPU
2 OHS 95/65
3 HSPU
3 OHS 95/65....continue to add 1 rep to each movement until 6 min expires.  Score = total reps.

From the Coach...
The heart of CrossFit programming is and always will be to find your weaknesses and allow you the opportunity to turn them into strengths.  

 

Thursday 17/9/2015

 

Skills

Handstand Progressions

-chest facing to wall hollow
-partner spot
-wheel barrow

WOD
League 15.2  (must be submitted by Sunday 11:59 pm)
8 min Amrap
20 DU
3 Deadlifts ascending in weight...

Men's 135/155/185/205/235/255/285/305/315 repeat 315 for the remainder of the 8 min.  
***start with 45's, add 10, add 15, strip 10/15, add 35, add 15, add 10, strip 10, add 25, add 10, add 5

Women's
85/105/125/135/145/155/175/195/205 repeat for the remainder of 8 min.
***start with 25's, add 10, strip 10, add 15 and 5, strip 5, add 10, add 5, strip all but 25, add 35, add 10,  strip 10, add 15 and 5, strip 5, add 10

**Each bar gets a 5/10/15/25/35 and no other plates to make their appropriate weights.

***All deadlifts must move up to lockout in one direction and lowered to the ground, dropping from the top will not be allowed.

**** No, you can't have someone help you load your plates.  

Friday 11/9/2015

Skill/Strength
Tempo Split Jerk (3 count pause in bottom of dip, 3 count pause in catch)
1-1-1-1-1

WOD
100 DU (200 skips)
40 Cal Row
30 DB Step Ups 20/15

From the Coach...
Today is Zion's birthday.  He is a joy and a blessing, a promise and a victor.  As he turns two, we are reminded of God's mercy in sparing his life and our incredible community for surrounding us with support during that time.  Life is but a mist, no time for anything but thanksgiving.
 

Monday 7/9/2015

Skill/Strength
Extended Gymnastic Warm Up - Warm Up that matters

League WOD 15.2
8 Minute Amrap
20 DU
3 deadlifts at ...
Men's 135/155/185/205/235/255/285/305/315 repeat 315 for the remainder of the 8 min.  
***start with 45's, add 10, add 15, strip 10/15, add 35, add 15, add 10, strip 10, add 25, add 10, add 5

Women's
85/105/125/135/145/155/175/195/205 repeat for the remainder of 8 min.
***start with 25's, add 10, strip 10, add 15 and 5, strip 5, add 10, add 5, strip all but 25, add 35, add 10,  strip 10, add 15 and 5, strip 5, add 10

**Each bar gets a 5/10/15/25/35 and no other plates to make their appropriate weights.

***All deadlifts must move up to lockout in one direction and lowered to the ground, dropping from the top will not be allowed. 

**** No, you can't have someone help you load your plates.  

 

Friday 4/9/2015

Skill/Strength
Find 1 RM Push Up - use plates on your back.  If you don't have a strict, use a kids bar or bar across j hooks and mark the distance from the bottom.
Find 1 RM Pull Up (strict) - use weight or bands as needed.

WOD

21 Front Squats 115/75
15 Bar Over Burpees
90 double unders / 180 singles
15 Bar Over Burpees
21 Front Squats 115/75

From the Coach...
Your life is a funny thing.  You must give it away to find it.  

Thursday 3/9/2015

Skill/Strength

snatch or power snatch and ride it down
1-1-1 rest 1-1-1 rest 1-1-1 rest 1-1-1 rest 1-1-1 (also knowns as 5x3 ;)

WOD
League 15.1
12 min...
50 Box Jump Overs 24/20/step ups
40 Wall Ball Shots 20/14
30 T2B / Knee raises
AMRAP cal row

score = total reps

From the Coach...
 As thriving CrossFit affiliates, CrossFit 673 Jerudong and Reebok CrossFit 673 are already leading the way in the health and fitness industry of Brunei.  It is our hope that the brand of "673" will serve as a united front that will continue give us the support and flexibility we need to continue to effect positive change in the realm of health and fitness in Brunei.  From now on, the WOD will be posted on 673fitness.com.