About Jo Davies

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So far Jo Davies has created 20 blog entries.
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THURSDAY 15 NOVEMBER

2019-06-02T14:01:10+12:0015 November 2018|

WOD

3 rounds of:
Max reps of strict pull up
Max reps of shoulder press (52.5/35)
Max-calorie row in 20 seconds
Max L-sit hold for time

Begin an attempt at each exercise every 3 minutes.

For detailed description, see the Zen Planner app.
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FRIDAY 20 JULY

2019-06-02T14:01:18+12:0020 July 2018|

STRENGTH

Clean & Jerk

1 every 30 seconds, 8 minutes

WOD
20 GHD Sit up
3 Legless rope climb

5 rounds (15 minute cap

Scale to climb with legs or 12 Chest to bar/pull up
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WEDNESDAY 15 FEBRUARY

2019-06-02T14:01:54+12:0014 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)

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THURSDAY 8 DECEMBER

2019-06-02T14:01:59+12:0007 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.
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Saturday 2 July

2019-06-02T14:02:13+12:0002 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)

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Thursday 24 December

2019-06-02T14:02:30+12:0023 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
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Monday 27 July

2019-06-02T14:02:44+12:0026 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.

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Wednesday 6 August

2019-06-02T14:03:21+12:0006 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
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