CrossFit Devonport – 100117

Strength EMOM 10mins – :10sec L-sit – 10 pistol squats each leg MetCon 7min AMRAP – 7KBS @ 32/24kg – 100m run Rest 5mins after that and then REPEAT!

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CrossFit Devonport – 030117

2017 baby! Come at us!!! Here’s our first WOD of the new year 🙂 Strength E2min x 10mins: – strict press x 5reps MetCon “Helen” 3RFT: – run 400m – 21 AKBS @ 24/16kg – 12 pullups  

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CrossFit Devonport – 180216

A. Core work EMOM 12min Even: 5 strict TTB Odd: 30sec hollow rock B. For time First, run 800m Then do, 21,15,9 of: – Ring dips – KB Swings @ 24/16kg *50 double unders after each round Then, run 800m

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CrossFit Devonport-150216

A. Strict press 2,2,2,2,2 (building) w/ 90sec rest b/w sets B. 3 x 5mins rounds, completed as follows, with as many reps as possible on each station (running clock): ▫️0-2:00-run 400m and AMRAP DU ▫️2:00-3:00-AMRAP push press @ 30/20kg ▫️3:00-4:00-AMRAP pullups ▫️4:00-5:00-AMRAP hang squat cleans @ 30/20kg 5mins rest between[…]

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WOD – Monday – 080914

Well done this past week to all CrossFit Devonport peeps. There were a lot of PR’s set and everybody looked a lot better in movement and skill. Here’s a PR for Daniel Beamish who pulled 200kg. Now, to continue the hard work and move forwards with the next phase of[…]

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WOD – Wig Wednesday – 060814

Remember guys that it is Wig Wednesday today! Wear a wig and earn yourself a few bonus points! 🙂 WOD A. E5min x 4rds: – BB Front Rack Stepups x 5-7reps/leg alt reps per rep @ 12-20″ box height – 1arm Upright Row x 7-10reps/arm @ 3010 tempo * Compare[…]

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WOD – Monday – 140714

MSG WOD A. EMOM x 10: – Hang power snatch from mid-thigh B. E3min x 4: – Standing BTN SG Press x 7-10reps @ 3010 tempo – CTB Chinup Negatives (jump up if can’t do one chinup) x AMRAP @ 51X1 tempo C. AMRAP 10min @ 70% effort: – Run[…]

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WOD – 110714 – Friday

MSG WOD A. Every 90sec x 8rds: – Segmented snatch grip deadlift (pause just off ground, just below knee, and at mid-thigh) x 1 rep * Build to a moderately heavy weight. Record what you ‘feel’ is the weight of your ‘best’ lift B. Every 2min x 5rds: – DB/KB Bench[…]

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WOD – Monday – 070714

MSG WOD A. E4MOM x 5rds: – Back Squat x 2-3 @ 40X1 tempo @ heavier than 300614 – DB Powell Raise x 6-8 @ 3010 tempo @ heavier than 300614 B. 3-5RFT: – Run x 200m – 1KB Overhead Squat x 8/arm – Burpees x 10 – Run x[…]

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