WOD – 27/07/17

Warm Up / Mobilise  Strength  Push Press -3-3-3-3-3 WOD – 4 Rounds  In a 3 Minute Window 200m Run 8 Hang Power Clean 70/50 AMRAP HSPU Rest 1.5 Mins

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WOD – 25/07/17

Warm Up / Mobilise    WOD   EMOM – 10 Mins  1 – 8 Romanian Deadlift T-30X1 2 – 5/8 Strict T2B EMOM – 15 Mins  1 Min – 15/20 Kcal Row / AD / SKi 2 Min – 15/20 KB Swing (Russian) 3 Min – 15/20 V- UPs

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WOD – 24/07/17

Warm Up / Mobilise  WOD – 10 Min AMRAP 2,4,6,8…… Thrusters 42.5 / 30 CTB Pull Ups OT Bar Burpees   Rest 5 Mins… Come Back down the ladder from where you got to. Warm Down / Mobilise 

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WOD – 21/07/17

Warm Up / Mobilise  Strength  Front Squat – 1 REP MAX WOD – In Pairs  15 Min AMRAP 100 Mountain Climbers 50 DB/KB Step Ups  20/15 (Suitcase Style) 25 T2B Warm Down / Mobilise 

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WOD – 19/07/17

Warm Up /  Mobilise  WOD – 25 Mins    100 Kcal Row / AD / Ski 200 DU’s Then AMRAP..   30 Air Squats 20 Sit Ups 10 Press Ups   Warm Down / Mobilise 

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WOD 18/07/17

Warm Up / Mobilise  Strength  Push Press 5-5-5-5-5 WOD  21-18-15-12   Push Press 60/40 Pull Ups Box Jumps Overs 24/20 Warm Down / Mobilise

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WOD -17/07/17

Warm Up / Mobilise  WOD  Buy In – 600m Run 3 Rounds 12 DL 60/45 12 Burpees Rest 4 Mins  Buy In – 400m Run 4 Rounds 9 Deadlift 80 / 55 9 Burpees Rest 4 Mins  Buy In – 200m Run 5 Rounds 6 Deadlift 100 / 75 6 Burpees Warm Down / Mobilise 

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Coming August 2017…

JORFIT is a beginner friendly, fun program designed to improve fitness through high intensity metabolic conditioning using simplified techniques compared to the mainstream CrossFit classes. We will use equipment such as Kettlebells, Wall-Balls, Slam-balls, Plyo boxes and Dumbbells. There is no need to attend a Prep Course as no experience or skill level is required…

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