CrossFit Revolution X

WOD-Wednesday 22 May, 2013

Victoria — Tue, 21 May 2013 10:00:14 +0000

HAMMER

5 rounds for time

5 x 60kg Power Cleans
10 x 60kg Front Squat
5 x 60kg Jerks
20 Pull ups

WOD-Tuesday 21 May, 2013

Victoria — Mon, 20 May 2013 10:00:50 +0000

5 Rounds

400m Run
10 Pull ups
20 Push ups
30 Squats
40 Sit ups

WOD-Monday 20 May, 2013

Victoria — Sun, 19 May 2013 10:00:55 +0000

Power Snatch tech

10 min GVT Hang Power Snatch
30 sec on/ 30 sec off
Level 1: Bar, Level 2 : 50/30

WOD 1
4 min AMRAP
Wall Balls

3 min rest

WOD 2
6 min AMRAP
10 x Hang Power Snatch -Bar ( Level 2 50/30)
20 Duble Unders

5 min rest

WOD 3
5 min Ladder
Hang Power Snatch
Bar Burpee
Push Up

WOD – Saturday 18 May, 2103

Victoria — Fri, 17 May 2013 10:00:54 +0000

WOW Session

WOD – Friday 17 May, 2013

Victoria — Thu, 16 May 2013 10:00:30 +0000

AT Dynamic Friday

Level 1

7 rounds
200m runs
10 Deadlifts 50/40
ME Box jumps

Level 2

7 rounds
200m run
6 Deadlifts 140/100
ME Box jumps 30/24

WOD – Thursday 16 May, 2013

Victoria — Wed, 15 May 2013 10:00:17 +0000

Rope Climb & Pull up tech

WOD

10-1
C2B pull ups
Ring dips
Burpees
Then
200m run and a rope climb between every set

WOD – Wednesday 15 May, 2013

Victoria — Tue, 14 May 2013 10:00:42 +0000

RevX Rampage 1.4

WOD – Tuesday 14 May, 2013

Victoria — Mon, 13 May 2013 10:00:41 +0000

Hang Clean tech
GVT 30 sec on 30 sec off for 10 mins
Hang Clean 40/30 ( Level 2 60/40)

WOD

3 min AMRAP
Burpee box jump

Rest 3 mins

6min AMRAP
10 Push press -Bar ( Level 2 40/30)
10 Burpee box jumps

Rest 4 mins

9 min AMRAP
5 Burpee box jumps
4 Hang cleans- Bar ( Level 2 40/.30)
3 Push press

WOD – Monday 13 May, 2013

Victoria — Sun, 12 May 2013 22:00:56 +0000

Level 1 – Lumberjack 20

20 deadlifts
400m run
20kb swings
400m run
20 overhead squats
400m run
20burpees
400m run
20 C2B pull ups
400m run
20 box jumps
400m run
20 DB Squat Cleans

Level 2 Lumberjack 20

Lumberjack 20
20 deadlifts 125/100
400m run
20kb swings 32/24
400m run
20 overhead squats 55/40
400m run
20burpees
400m run
20 C2B pull ups
400m run
20 box jumps
400m run
20 DB Squat Cleans 20/15

WOD- Saturday 11 May, 2013

Victoria — Fri, 10 May 2013 10:00:51 +0000

WOW Session