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CrossFit WOD

Sep 19 2014

Saturday: Hero WOD - 'Bull'


CONDITIONING

2 rounds for time of:

200 Double Unders
50 OH squats 62.5/42.5kg
50 Pull-ups
Run 1 mile

or

With a partner - 

AMRAP in 40 mins:

200 Double unders
50 OH squats 50/35kg
50 Pull-ups
Run 800m




Sep 18 2014

Friday: Embrace the suck


CONDITIONING

AMRAP in 15 mins of:

7 Clean and jerk 62.5/42.5kg
14 Alternating pistols
21 Burpees

CFTSV STRENGTH PROJECT

Deadlift

3 @ 70% - rest 2.30
3 @ 80% - rest 2.30
3+ @ 90%



Sep 17 2014

Thursday: Adventure time..


CONDITIONING

On a continuously running clock -

At 0:00 AMRAP in 4 mins of:

8 KB swings 32/24
8 Feet elevated body rows
8 Jump lunges

rest 1 min

At 5:00 AMRAP in 3 mins of:

6 KB swings 32/24kg
6 Feet elevated body rows
6 Jump lunges

rest 1 min

At 9:00 AFAP (as fast as possible)

Run 400m

At 11:00

AMRAP in 1 min:

Sit ups

 




Sep 12 2014

Wednesday: The crew..


STRENGTH

For 15 mins:

A1. Front squat x 8-10 reps
rest 1 min
A2. Weighted strict pull-up x 4-8 reps
rest 1 min
A3. Turkish get up x 3/arm

CONDITIONING

AMRAP in 7 mins of:

5 Renegade rows
100m sprint

CFTSV STRENGTH PROJECT

Press

3 @ 70% - rest 2.30
3 @ 80% - rest 2.30
3+ @ 90%



Sep 15 2014

Tuesday: Long Christine


CONDITIONING

5 rounds for time of:

Row 500m
12 Deadlift 100/70kg
21 Box jumps 24/20"


Sep 14 2014

Monday: Snatch and HSPU


Sep 12 2014

Saturday: Team workout


Sep 11 2014

Friday: Up ladder 9


Sep 10 2014

Thursday: Engine power


Sep 9 2014

Wednesday: Build the cals!


Sep 8 2014

Tuesday: EMOM tester..


Sep 7 2014

Monday: Against the clock..


Sep 5 2014

Saturday: Don't let me down!!


Sep 4 2014

Friday: Be Ferocious!


Sep 3 2014

Thursday: Lots of reps..


Sep 2 2014

Wednesday: Legs like a new born foal..


Sep 1 2014

Tuesday: A Froning classic in reverse!


Aug 31 2014

Monday: A pinch and a punch..


Aug 27 2014

Come and Try Day - This Saturday


Aug 29 2014

Saturday: Mash up fun