Tuesday 17th April

Mobility

WOD

2000m row for time

Monday 16th April

Strength

5-5-5-3-3-3

Overhead Squat


WOD

For Time:

400m walking lunges

"A dog can be a man's salvation" RIP Spot

Wednesday 11th April

Dynamic Effort

Bench Press 8 x 3 @ 70% 1RM


WOD

CFCM Open WOD 2

Complete as many rounds/reps as possible in 12 minutes, of;
- 6 Power cleans (Women-35kg / Men-50kg)
- 4 Push press (Women-35kg / Men-50kg)
- 10 Toes to bar

Friends and family, it's what we live for in CrossFit!

Tuesday 10th April

Dynamic Effort

Front Squat 8 x 2 @ 70% 1RM

WOD

CrossFit Central Manchester Open WOD 1

Complete as many rounds/reps as possible in 6 minutes, of;
- 10 Power snatch (Women-25kg / Men-35kg)
- 10 Burpees
- 10 Box jumps (Women-22″ / Men-24″)

Let K-Star show you how to work that rack like a pro!

Wednesday 4th March

Dynamic Effort

Bench Press 10 x 3 @ 65% 1RM


WOD

3 Rounds for time:

6 Muscle-ups
30 Wallball shots,
12 Handstand push-ups
15 Power clean 60kg/42.5kg

Tuesday 3rd April

Dynamic Effort

Front Squat 10 x 2 @ 65% 1RM


WOD

15-12-9

Sumo Deadlift High Pull 42.5kg/30kg
Overhead Squat 42.5kg/30kg
400m run

If you have time have a go at K-Star's overhead squat/snatch mobs below

Monday 2nd April

After warming up you will perform the following measured flexibility tests:


Sit and reach
shoulder rotation
ankle flexion
shoulder reach
Modified Thomas Test
Modified Scrobers Test




Record your results for future reference.