CrossFit Wings Workout of the Day 29 May 2020⁠

CrossFit Wings Workout of the Day 29 May 2020⁠

CrossFit Wings Workout of the Day 29 May 2020

“Nutts”
Complete for time:
10x Handstand Push Up
15x 115/80kg Dead Lift
25x 30/28″ Box Jump
50x (Inverted) Pull Up
100x Wall Ball
200x Double Under
100x High Knees

Alternatives:
HSPU: 20x Hand-Release Push Up
Dead Lift: 30x Hip Extension
Wall Ball: Plyometric Squats

•“Nutts” another hero WOD. Starting with little reps and ending with high reps.
•Try not to push too hard too early, but try to keep a consistent pace, so that when you get to the higher reps you can still go without breaking them up too much.
•Focus on good quality movements throughout the entire workout.
•Dead Lift weight should be where you can do them unbroken or in 2 sets.

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CrossFit Wings Workout of the Day 28 May 2020⁠

CrossFit Wings Workout of the Day 28 May 2020⁠

CrossFit Wings Workout of the Day 28 May 2020⁠

5min AMRAP:
10x Burpee
5x 50/35kg Snatch / DB Snatch

Rest 5min

5min AMRAP:
10x 50/35kg Front Squat
20x Bar Jump

5min Rest

5min AMRAP:
10x Sit Up
2x Turkish Get Up

•With today’s 3x 5min AMRAP workouts the idea is to push the intensity on al 3. Work hard for 5mins as you have 5mins rest between each workout.
•Snatch can be done with a DB(5 per side) or odd-object snatch.
•Front Squat can be done with a DB/KB (Goblet Squat) if you don’t have a bar.
•Turkish Get Up can be done with a water jug or sports bag or sand bag.

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CrossFit Wings Workout of the Day 27 May 2020⁠

CrossFit Wings Workout of the Day 27 May 2020⁠

CrossFit Wings Workout of the Day 27 May 2020⁠

“Jack”
20min AMRAP:
10x 50/35kg Push Press
10x KB Swing
10x 24/20″ Box Jump

Alternative:
Push Press: Use a DB or odd-objects, doing 5 per side
KB Swing: DB Snatch or use odd-objects to swing.
Box Jump: Step up or Jump and pull knees up to hip height

•“Jack” another hero wod set with a 20min clock and see how many reps and rounds you can complete.
•Try and stay consistent in your pace from the start as 20mins can get long with only 3 movements. Try to keep moving from one station to the next.
•Set yourself a goal: 2mins per round gets you to 10 Rounds, 2.5mins per round gets you to 8 rounds, 3min per round gets you to 6.5 rounds.
•The standard weight for the KB Swing 24kg and 16kg, you can do it with a heavier KB as well.

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CrossFit Wings Workout of the Day 26 May 2020⁠

CrossFit Wings Workout of the Day 26 May 2020⁠

CrossFit Wings Workout of the Day 26 May 2020⁠

Stretching:
3x 15sec per side:  Quad/Hip Flexor
3x 15sec per side: Pecs
3x 15sec per side: Lats/Hamstrings
3 Rounds NOT For Time:(Warm up)
12x Walking Lunges
8x Burpee
12x Sit Up

Complete For Time:
10-9-8-7-6-5-4-3-2-1, reps of:
Supine Leg Raise
40/25kg Sumo DL High Pull / KB Sumo DL High Pull
(Goal: Sub 9min, 13-14reps/min)

Make sure you stretch and warm up
properly after Murph for todays WOD!
No equipment:
Use heavy sports/ sand bag
or water jug

•If you did Murph yesterday, make sure you stretch and warm up properly, take your time stretching the quads, pecs, lats and hamstrings.
•The warmup workout is not for time, but to get the blood flowing and get warm for the WOD. If you feel the body is very sore still, do an extra round or two!
•The weight for the Sumo DL High Pull should be very light to where you can do them unbroken.

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CrossFit Wings Workout of the Day 25 May 2020⁠

CrossFit Wings Workout of the Day 25 May 2020⁠

CrossFit Wings Workout of the Day 25 May 2020⁠

OPTION 1: “Murph”
Complete For Time:
1mile(1.6km) Run
100x (Inverted) Pull Up
200x Push Up
300x Air Squat
1mile(1.6km) Run

OPTION 2: “Half-Murph”
Complete For Time:
800m Run
50x (Inverted) Pull Up
100x Push Up
150x Air Squat
800m Run

OPTION 3: “Partitioned-Murph”
Complete For Time:
Buy-In: 1mile(1.6km) Run
Then, 5 Rounds of:
20x (Inverted) Pull Up
40x Push Up
60x Air Squat
Buy-Out: 1mile(1.6km) Run

“Murph” as it is “Memorial Day” (in the USA), the day CrossFitters traditionally do Murph.  Now that we are allowed to run outside, you can do this workout with the running (between 6h00 and 9h00 of course).  If you can’t train during those hours, replace the run with the following:
1mile Run – 150x Double Under + 75x Mountain Climbers + 150x Heel-to-Butt
800m Run – 75x Double Under + 50x Mountain Climbers + 75x Heel-to-Butt  
If you can’t do Kipping/Butterfly Pull Ups at home, replace with Strict Pull Up (less reps) or Inverted Pull Up/ KB Swing (same reps).
Push Up can be scaled to incline Push Up against a table/couch.
Make sure your Air Squat is through a full Range-of-Motion: Through 90° at the bottom and full lock out at the top.
As we have done in the past you have a few options with today’s WOD. Full Murph / Half Murph / Partitioned-Murph. You can scale the rounds in Partitioned-Murph as well if this is your first time doing it.
Murph is a longer workout than usual so see if you can complete it under 60mins but if not, still try and complete the whole workout. If you have a weighted vest you can complete the WOD with it.

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