CrossFit WOD

View WOD Archives

W.O.D Tuesday 3 May 2016

FITNESS
skill- front squat
12min amrap
5 front squats
5 burpees over bar
rest 3mins
repeat 9mins
rest 3 mins
repeat 6mins  

RAMPAGE FINISHER

CROSSFIT
HSPU workshop

Diane 
21-15-9
Deadlifts 100/70
HSPU

If finished under 3mins you have to complete…
A 2km row
If finished under 5 mins complete…
1.5km row
If finished under 7 mins
1km row
If under 9mins
500m row

 

No Comments »

W.O.D Monday 2 May 2016

FITNESS
Partner WOD- 1 work /1 holds X 2 rounds
50 wall balls —-bottom squat hold
50 hanging knee raises —-hang
50 ring rows —-bent knee hollow
50 pushups —-plank
50 thrusters —-o/h plate hold


CROSSFIT
Clean and jerk technique workshop. 
Build up to no more then 80% of 1RM

3RFT
20x shoulder to overhead 60/40
200m run
20x toes to bar 
200m run 
20x front squats 60/40
200m run

 

No Comments »

W.O.D Saturday 30 April 2016

FITNESS/CROSSFIT

8AM WOW SESSION 

 

No Comments »

W.O.D Friday 29 April 2016

FITNESS/CROSSFIT

A/T

 

No Comments »

W.O.D Thursday 28 April 2016

FITNESS

Retest – Testing Games

 

1. Block run time trial
2. 500m row
3. 400m sprint
4. 1min ME Bike cal
5. 1min ME burpees
6. 1min ME wallballs
7. 1min ME pushups
8. ME Hang
9. ME Plank hold


CROSSFIT
3RM Jerk (from the ground) 



18min AMRAP

5x HSPU

10x pull ups 

15x Double Unders

 

No Comments »

W.O.D Wednesday 27 April 2016

FITNESS
Push-up workshops
(Knees, banded on toes, toes, loaded toes)
5 sets of 10 reps (at most progressed version capable-including load)
complete a 200m run between each set

WOD
Death by thruster (20min)


CROSSFIT
15min AMRAP

8x Hang snatch 50/30

8x burpees

8x Pistols

26

Rest 5 minutes 

Then



Team of 2

Complete 200 calories on the rower 

1 working on rower 

1 holding a plank 

 

No Comments »