THU 15/03/18

Category Archives: WOD

THU 15/03/18

Hang Power clean 6 sets to build to heavy single In pairs, 5 rounds each: 15 Hang Power Cleans 47.5/35 12 Step-Back Lunges 47.5/35 9 Over-the-Bar Burpees Alternate each round

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WEDNESDAY 27/04/16

Three rounds for total reps/cals: Min 1 – Alternating DB Snatch, 20/15 Min 2 – Down-up Min 3 – Sandbag GTOH + up & overs Min 4 – Pull-ups Min 5 – Assault Bike (cal) Min 6 – Rest Finish session with skill work and/or Mobility

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FRIDAY 19/02/16

A1. Run, Row, or Bike 5 minutes A2. 4 sets @ easy pace: 5 Box Jumps or Step-Ups 5 Push Press, 20/15 5 Toes-to-Bar A3. EMOM 9, alternating: a) 8 Box Jumps or Step-Ups b) 6 Push Press, begin at 40/25 and add each round c) 4 Toes-to-Bar C. CrossFit Games Open Workout 12.3 AMRAP 18: […]

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FRIDAY 12/02/16

A1. 3 sets @ easy pace: 30 Single Unders + 5 Double Unders 5 Muscle Snatch, 20/15 kg A2. EMOM 10, alternating: a) 3-5 Power Snatch, starting at 20/15 kg adding 5 kg each set b) 10 Single Unders + 10-15 Double Unders B. CrossFit Games Open Workout 14.1 AMRAP 10: 30 Double Unders 15 […]

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THURSDAY 04/02/16

A. EMOM 9, alternating: a) 10 Medicine Ball Cleans b) 5 V-Ups + 10 Hollow Rocks c) 5 Muscle-Up Transitions on Low Rings B. CrossFit Games Open Workout 14.4 AMRAP 14: 60 Calorie Row 50 Toes-to-Bar 40 Wall Ball, 20# to 10’/14# to 9′ 30 Cleans, 135#/95# 20 Muscle-Ups Notes Follow 2015 Open standards precisely.

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NEW YEAR’S EVE – 31/12/15

For time: 15 Deadlift 16 Toes to Bar 15 Hang Power Clean 16 Barbell Burpees 15 Front Squat 16 Pull-ups 15 Shoulder to overhead 16 Barbell Burpees 3 rounds Bar weight: A – 60/40 kg B – 45/30 kg C – 35/20 kg

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WEDNESDAY 23/12/15

Filthy Fifty For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings (16/12) 50 Walking Lunge 50 Knees to elbows 50 Push press (20/15) 50 Back extensions 50 Wall ball shots (9/6) 50 Burpees 50 Double unders

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CHRISTMAS WOD, SATURDAY 19/12/15

12 Days of Christmas 1. Handstand push-up 2. Box Jumps (30/24) 3. Thrusters (45/30) 4. Pull-ups 5. Burpees 6. Toes to Bar 7. Wallballs (9/6) 8. KB Swings (24/16) 9. Diamond Sit-ups 10. Overhead Lunges (5 each side, 20/15 Plate) 11. Hang Power Cleans (45/30) 12. Snatches (45/30)

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WEDNESDAY 02/12/15

A. Dodgeball B. Gymnastic Skills Development C. 800m Run 30 KB swings (24/16) 20 OH Plate Lunges (20/15) 10 HSPU 3 rounds Scaled 800m Run 30 KB Swings (16/12) 20 Lunges 10 Press-ups 3 rounds

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WEDNESDAY 25/11/15

A. Gymnastics Practice B. Fight Gone Bad 1 minute at each of… Wall Ball (9/6) Sumo Deadlift High Pull (35/25) Box Jump (20) Push Press (35/25) Row (cal) Rest *Two groups, one work, one judge for the full workout then switch *Push Press from floor, do not drop weights *Ensure good form on box jumps, […]

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