by admin | May 31, 2023 | WOD
CROSSFIT BRACKNELL – CrossFitBack Squat (5-5-3-3-1-1-1: Back squat)INTENDED STIMULUS Heavy day! Start at a moderately heavy weight and build to a very heavy single. Aim to start around 65-70% of the 1-rep max. Rest 2:00-3:00 between sets to allow for...
by admin | May 30, 2023 | WOD
CROSSFIT BRACKNELL – CrossFitDouble-Unders (EMOM5 :30 Double Unders – Athletes who will RX the Open Gym metcon after this should use this time to practice crossovers instead.)Crossovers (EMOM5 :30 Crossovers for athletes who will Rx the metcon after...
by admin | May 29, 2023 | WOD
CROSSFIT BRACKNELL – CrossFitShoulder Press (Pre-workout: 10:00 to work to a heavy 2-rep-max shoulder press.)Metcon (Calories) EMOM 10: 7 DB shoulder presses (15/22.5 kg) AMRAP calorie row OR bike – Use two DBs.INTENDED STIMULUS Athletes perform both movements...
by admin | May 28, 2023 | WOD
CROSSFIT BRACKNELL – CrossFitMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June...
by admin | May 27, 2023 | WOD
CROSSFIT BRACKNELL – CrossFitCROSSFIT CLASS PROGRAMMEMetcon (Time) 3 rounds for time with a partner: 50-calorie Echo bike 1:00 synchronized handstand hold 50 GHD hip extensions – Split up the bike and hip extensions; one person working at a time.INTENDED...
