Category Archives: Uncategorized

CrossFit Wings Workout of the Day 3 July 2020⁠

CrossFit Wings Workout of the Day 3 July 2020⁠

CrossFit Wings Workout of the Day 3 July 2020⁠

Modified “Kelly”:
Do 3 Rounds, each for Time:
Run 400m/ Bike 30cal’s
30x Wall Ball
30x 24/20″ Box Jump

Goal: Sub 6min

Rest 5min between rounds

Try and maintain the same time

•Engine workout which will burn the legs.  Concentrate on those Box Jumps when your legs are tired!
•Do each round as a sprint, recover, and do it again with 5min rest in-between.

Contact us to book your class.
Proudly affiliated to CrossFit International.
Powered by Reebok.

CrossFit Wings Workout of the Day 2 July 2020⁠

CrossFit Wings Workout of the Day 2 July 2020⁠

CrossFit Wings Workout of the Day 2 July 2020⁠

Complete 10 Rounds for Time:
4x 60/40kg Clean & Jerk
4x BMU /Bar Facing Burpee
4x 30/26″ Box Jump

Goal:
Pace yourself on rnd 1, and
check your time at the end of
the first rnd.

Try and maintain that
pace/time per rnd
throughout the 10 rnds.

•Low reps, which means you can challenge yourself to go heavier on the weights, and higher on the box!
•Alternative for Bar Muscle Up:  C-t-B Pull Up/ Strict Pull Up/ Bar Facing Burpee

Contact us to book your class.
Proudly affiliated to CrossFit International.
Powered by Reebok.

CrossFit Wings Workout of the Day 1 July 2020⁠

CrossFit Wings Workout of the Day 1 July 2020⁠

CrossFit Wings Workout of the Day 1 July 2020⁠

1min per Station, AMRAP:
80/50kg Back Squat /Air Squat
Sit Up
Double Under
2min Rest
Do 5 Rounds (23min)

•If you don’t have a rack and Bar, do Air Squats and accumulate more reps!
•Sit Up: Touch floor and touch toes.

Contact us to book your class.
Proudly affiliated to CrossFit International.
Powered by Reebok.

CrossFit Wings Workout of the Day 30 June 2020⁠

CrossFit Wings Workout of the Day 30 June 2020⁠

CrossFit Wings Workout of the Day 30 June 2020⁠

Complete For Time:
15-12-9-6-3 reps of:
1-Arm Snatch
HSPU / Push Up
(Time Cap: 12min)

Rest 6min

Complete For Time:
15-12-9-6-3 reps of:
Front Squat (Bar/DB/Object)
Toes-to-Bar /Supine Leg Raise
(Time Cap: 12min)

•2 Fast pace workouts.  Either Snatch with Bar, or 1-Arm Snatch with DB/KB.
•For the Front Squat in workout 2 you can up the weight to 50/35kg on the Bar, or use 2 DB’s/KB’s.

Contact us to book your class.
Proudly affiliated to CrossFit International.
Powered by Reebok.

CrossFit Wings Workout of the Day 29 June 2020⁠

CrossFit Wings Workout of the Day 29 June 2020⁠

CrossFit Wings Workout of the Day 29 June 2020⁠

Complete 5 Rounds for Time:
20x Wall Ball
20cal Row/ 20x KB Swing
20x Burpee
20x Pull Up
(Time Cap: 30min)

Scale: Do 3 or 4 rounds

•Endurance workout.  Very important to find the right pace that you can work at, otherwise you’ll “burn” and have a sudden drop in pace.
•30min Time cap.  Check time for the first rnd, and set your goals….see how many rnds/reps you can finish in 30min / finish 5 rnds for time.

Contact us to book your class.
Proudly affiliated to CrossFit International.
Powered by Reebok.