WOD (Workout of the Day)

 

 

 

 

Sat 27th MAY 2017


FX CROSSFIT
 

8AM- BRING A FRIEND!

8AM- BRING A FRIEND!

Fri 26th MAY 2017


FX CROSSFIT
3 Rounds: 3min AMRAP at each station with 2min rest after each round

1. 10 TTB
20 lunges

2. 1 rope climb (3 floor climbs)
5 burpees
10 push ups

3. 10 ring rows
10 squat jumps
10 back extensions

3 Rounds: 3min AMRAP at each station with 2min rest after each round

1. 10 TTB
20 lunges

2. 1 rope climb (3 floor climbs)
5 burpees
10 push ups

3. 10 ring rows
10 squat jumps
10 back extensions


Thurs 25th MAY 2017


FX CROSSFIT
Teams of 3-
Buy in- banded 1km run
Pace = 200m plate run
210 box jumps
180 pushups
150 thrusters
120 pullups/ ring rows
1. Ring stability: 2x20sec at each (top hold, bottom hold and false grip hang)

2. 3RM Power clean (20 mins to find. You can dump bw lifts but must reset immediately)

3. 16min alternating EMOM
Odd minute: 8-12 KBS
Even minute: 8-12 wall balls

4. Partner bike 1:1: 5 x 10/15 cals


Wed 24th MAY 2017


FX CROSSFIT
10 min AMRAP
10 burpees over plate
20 plate G20

10min AMRAP
200m sprint
20 KB SDLHP

10min AMRAP
10 Wallballs
20 Mountain climbers

Mobility – lower body

1. Hollow reverse hollow holds: 3×30 sec each

2. 4 rounds:
3 ring muscle ups
10 OHS 60/40kgs
15 push press
500m row

3. 5xM.E Strict pull ups


Tues 23rd MAY 2017


FX CROSSFIT
BUTT/LEGS – 60sec each X 2rounds (unbroken 3min supersets)
A1. Banded walks
A2. Glute bridge
A3. Wall sit
(rest 2mins)
B1. Lying box leg extensions (double leg)
B2. Slider curls
B3. Banded leg curls
(rest 2mins)
60sec each X 2 rounds
CORE-
C1. Hollow circles
C2. Flutter kicks
C3. Shot guns
(rest 2mins)
D1. Russian twists (plate)
D2. Standing lateral crunches (DB)
D3. Banded leg raises
1. Ring stability: 2x20sec at each (top hold, bottom hold and false grip hang)

2. 24-18- 12-6:
Pull ups
Pistols

(4mins rest)

3. Pitt street run
(3mins rest)

4. William street run
(2mins rest)

5. Gough street run


Mon 22 MAY 2017


FX CROSSFIT
teams of 2 – 4min stations 1:1- no more than 3 teams per station
Heavy sled pull (chain)
bear crawl
farmers carry
MB duck walk
yoke carry / bar with hanging bands and KB/plates
Plate crab walk
log press / bar g2o/ plate g2o
Monkey bar / High bar shift/ ring shift
Ring stability: 2x20sec at each (top hold, bottom hold and false grip hang)

2. 5 rounds:
10 Deadlifts 103/90kgs
10 Man makers

3. 5 rounds:
15 back squats 50/35kgs
15 Hang power cleans


Sat 20th MAY 2017


FX CROSSFIT
8AM- WOW SESSION

8AM- KIDS CROSSFIT (COOL KIDS CLUB)

9:15AM- MOBILITY

8AM- WOW SESSION

8AM- KIDS CROSSFIT (COOL KIDS CLUB)

9:15AM- MOBILITY


Fri 19th MAY2017


FX CROSSFIT
Bike
Row
Burpee
Shuttle runs
Slider laps
Note:
Round 1:
2mins on 2mins off
Round 2:
1min on 1min off
Round 3:
30sec on 30 sec off

Once you have completed this you move onto the next station and repeat.

Bike
Row
Burpee
Shuttle runs
Slider laps
Note:
Round 1:
2mins on 2mins off
Round 2:
1min on 1min off
Round 3:
30sec on 30 sec off

Once you have completed this you move onto the next station and repeat.


Thurs 18th MAY 2017


FX CROSSFIT
Test – retest (BW squat/ OH squat with stick/ shoulder stick Passover/ toe touch)
(Take a photo of your movement with each test and retest)

Roll/mash- feet, calves (retest squats)
Roll/mash – hammy, glute (retest toe touch / squats)
Banded stretch – hammy, adductor, hip/quad (retest toe touch / squats)
Roll – Lat (retest Passover/ O/H squat)
Mash (stick) – Underarm (retest Passover/ O/H squat)
banded stretch – upper series

Activation – 3 rounds
30 -60 sec  box prone butt kickbacks
30 -60 sec bottom squat hold
30 -60 sec hang scap retracts
30 -60 sec scap pushups

1. Ring stability:
2 rounds,
15 seconds each:
top holds
bottom hold
false grip hang

2. Hollow + reverse hollow holds: 3x30sec each

3. 35min AMRAP: Rotating movements each minute
1. 5-10 strict HSPU
2. 10 box jumps
3. 15 KBS 24/16kg
4. 20 push press 20/15kg
5. 1-2 rope climbs
6. Rest


Wed 17th MAY 2017


FX CROSSFIT
Teams of 2
1 work / 1 hold (100m partner piggy back btw movements)
120 hanging knee raises —plank
120 box jumps —— plate o/h
120 pushups—-bent knee hollow
120 KB SDLHP ——- top of shotgun
120 ring rows / 60 strict pullups—–side plank
120 burpees —- hang
1. 3RM Power snatch (20mins to build, you may dump each rep but set for next rep immediately)

2. 12min AMRAP:
10 TTB
20 Wall balls
30 DU’s