LIFESTYLE Team WOD PERFORMANCE Deadlift 5-4-3-2-1 Use the heaviest weight you can for each set. Rest as needed between sets. 3 sets 3 Ring Pull-ups + 3 Muscle-ups + 3 Ring Dips 3 Sets 3 Ring Pull-ups + 3 Muscle-ups + 3 Ring Dips *Rest as needed between sets AMRAP 15 7 Power Snatch, 60/42.5 […]

In same sex, teams of two build to a max weight in the following complex: Squat Clean + 2 Front Squat 12 minutes to complete – Rest/transition 5 min – In the same team of two complete: 3 min Deadlift 3 min Hang Power Clean 3 min Thruster 3 min Shoulder to Overhead 3 min Barbell […]

In pairs, for time: 2 rounds 1000m Row 150 Sit-ups 150 Double-unders 1000m Mini Sandbag Carry 100 Plate GTOH, 20/15 100 Wall Ball, 9/6 – Split reps as required for fastest time – Run is to the Buoy and back – One mini sandbag per pair, share the carry

“Orlando WOD” In pairs complete: 6 Rounds (month) 12 GTOH (70/45) (day) 16 Burpee Box Jumps (24/20) (year) 49 Wall Ball (1 rep for each person who lost their life) – Courtesy of CrossFit Bath

Preparation Wall Ball Deadlift Power Snatch Team WOD Courtesy of Strength in Depth 2016, Qualifier 1: For time in pairs complete the following 40 Wallball 10ft/9kg, 9ft/6kg 30 Deadlift 30kg/20kg 20 Power Snatch 30kg/20kg 40 Wallball 30 Deadlift 45kg/30kg 20 Power Snatch 45kg/30kg 40 Wallball 30 Deadlift 60kg/40kg 20 Power Snatch 60kg/40kg Must tag partner […]

Preparation Rowing Strokes Transitions Workout In teams of 4: Max disance row in 20 minutes 2 people sharing the row 2 people complete couplet 30 KB Swings + 30 Over Box Jumps Every time couplet is complete, switch pairs

Preparation Clean drills 5 Pull to knee 5 Pull to thigh 5 Pull 5 Clean Clean + Clean; 6 sets Workout One & All Games WOD 1 ‘Two Pillars’ In teams of 2 male & 2 female complete: Male ladder 40kg – 160kg (increasing by 10kg each bar) Female ladder 30kg – 90kg (increasing by […]