About Jo Davies

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So far Jo Davies has created 13 blog entries.
- 2017

MONDAY 4 SEPTEMBER

03 September 2017|

STRENGTH
Front squat
4 x 3 rep

WOD
6 Squat clean (60/40)
8 Chest to bar pull up
10 Box jump
12 minutes, as many rounds as possible
(more…)

- 2017

THURSDAY 15 JUNE

14 June 2017|

STRENGTH
Overhead squat
4 x 3 rep

WOD
50 Wall ball
40 Box jump
30 Dumbbell squat clean & jerk (20/15)
12 minute cap
(more…)

- 2017

SATURDAY 10 JUNE

09 June 2017|

This is Hamish’s birthday WOD… 🎉💪🏼 Happy Birthday… get amongst!!!

STRENGTH
Clean & Jerk 5, 3, 1, 1

WOD ‘Partner Relay’
2 Power Clean (60/40)
2 Box jump
2 Toe to bar

Then…
4 Power clean
4 Box jump
4 Toe to bar
Add 2 reps each round

16 minute AMRAP
(more…)

- 2017

FRIDAY 9 JUNE

09 June 2017|

STRENGTH
Turkish get up 3, 2, 1, 1

WOD
2 Snatch
5 Muscle up
30 Double under
6 rounds, 1 exercise every minute
(more…)

- 2017

WEDNESDAY 15 FEBRUARY

14 February 2017|

The first CrossFit Open workout will be released in just over a week. If you’re thinking of doing the Open this year, but aren’t sure or, have been racking your brain for excuses not to do it… then read this before you make your decision. It’s pretty inspiring stuff! 👍🏼 Massive thanks to Nina for sharing her story 😊

STRENGTH
Pull up
Handstand push up

3 rounds of max reps (10 minute cap)

You can kip for both exercises, your total for each exercise will be recorded. I recommend you scale the exercises to get at least 10 reps of each. Can anyone get a combined score of 200+?

WOD
Row 1000
Then 3 rounds of;
20 Front squat (70/45)
20 Toe to bar

(15 minute cap)

- 2017

BRING A FRIEND FREE FOR A WEEK PROMO…

13 February 2017|

Save

- 2017

THURSDAY 8 DECEMBER

07 December 2016|

So many Deadlift PBs yesterday… here’s a photo of Jess, Merryn and Paul M’s 💪🏼

GYMNASTICS

Tabata Toe to bar/Hollow rock
Alternating exercises, half rounds.

STRENGTH
Weighted dip
One arm row
5 x 5 rep
Aim to equal weight used for 5 x 3 last week

WOD

Row 1000
10m Handstand walk
100 Double under
10m Handstand walk
10 Muscle up

17 minute cap

A lot of advanced gymnastics today. As always we’ve got scaling options to promote you towards doing these exercises Rx. Focus some time on the progressions and it’s just a matter of time before you’re excelling in the gymnastic movements.
(more…)

- 2017

BRING A FRIEND FREE FOR A WEEK!

24 November 2016|

- 2017

SATURDAY 19 NOVEMBER

18 November 2016|

GYMNASTICS
Tabata Toe to bar/Hollow rock

STRENGTH
Weighted push up
Barbell row
5 x 3 rep

WOD
‘Partner workout’

20 Thruster (50/35)
(Partner hangs from pull up bar for reps to count)
Run 100
20 Burpee
(Partner holds barbell overhead for reps to count)
Run 100

18 minutes, as many rounds as possible
(more…)

- 2017

Saturday 2 July

02 July 2016|

[singlepic id=1770  w=210 h=220 float=right]Busy Saturday 9:15am class!

Strength:

Clean & Jerk 5 x 2 rep

W.O.D.

50 Double Under
40 Shoulder to Overhead (50/35)
40 KB Swing (24/16)

18 minute AMRAP (plus 4 Sit Up for every break)

(more…)

- 2017

Thursday 24 December

23 December 2015|

[singlepic id=1684 w=210 h=220 float=right]

Harman’s big clean & jerk PB, 35kg!!!

Last workout before Xmas today, come get amongst it!

W.O.D.

‘The Filthy Fifty’

  • Box Jump
  • Jumping pullup
  • Kettlebell swing (16/12)
  • Walking lunges
  • Knee to elbow
  • Push press (20/15)
  • GHD back extension
  • Wall ball
  • Burpee
  • Double under

Complete 50 reps of each before moving on to the next.

Compare to: 24/12/2014
(more…)

- 2017

Monday 27 July

26 July 2015|

[singlepic id=1593 w=210 h=220 float=right]Paul doing ‘Abbate’ in California with Anthony Pieroni from Momentum Gear…

STRENGTH:
• Snatch 5 x 2 rep

WOD:
• 5 Burpee box jump
• 8 Kettle Bell swing (32/24)

8 min amrap.

(more…)

- 2017

Wednesday 6 August

06 August 2014|

[singlepic id=1379 w=210 h=220 float=right]

I did this WOD yesterday at Aviator CrossFit just down the road from LAX. Last WOD before flying back to NZ…

WOD 1
Mile run for time (4 x 400m)

Rest till clock gets to 15min, then

WOD 2

‘Grace’

30 Clean and Jerk (60/40)

7 min time cap, 4 min rest after the cap, then

WOD 3

‘Fran’

  • Thruster(42.5/30)
  • Pull Up

21, 15, 9 reps
(more…)