Crossfit WOD

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What is Crossfit 101 ?

CrossFit utilizes a broad range of multi-joint functional movements from three different modalities: weightlifting, gymnastics, and monostructural (commonly known as cardio). We introduce you to the fundamental exercises (Squat, Pull-up, Deadlift, Sumo Deadlift High Pull, Medicine Ball Clean, Shoulder Press, Push Press, Push Jerk and others) in our Crossfit101.
CrossFit 101 is a required course for all new members and classes are small to allow for personalized instruction.
Each CrossFit 101 class is an instruction focused one-hour session. We cultivate an environment to learn, ask questions, and explore movement. You will develop safe technique with the fundamental barbell lifts and body weight movements we use in our training program. You will learn how to read and understand the daily “WOD”, workout-of-the-day, and how a class flows from beginning to end. In each class, we start with mobility work, then move into instruction for the movements of that day, followed by practice, and then with a short high-intensity conditioning session at the end.Current members are welcome here if they feel like need to work on the basics in a slower tempo setting.
Each week, there are three distinct lessons covered in 101. Monday – Tuesday covers Lesson One, Friday covers Lesson Two. CrossFit 101 has a total of 8 lessons and is 4 weeks long.

Upcoming 101 sessions:
Blackrock –
-29th Nov @7.30 tues&Fri for 4 wk

Grand canal –
-1st nov@ 6.30pm tues & thurs for 4wk
-7th nov@ 1.30pm mon & wed for 4wk
-14th nov@ 5.30pm mon & wed for 4wk

Workout of the day:
burgner warmup
3 sets
power Snatch cluster 2.2.2 rest 3mins
or
snatch pratice 10 mins
+
7 sets of
5 over head squat 60/40
35 doubles

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