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CrossFit WOD

Aug 24 2014

Monday: Fire up your week!


CONDITIONING

5 rounds for time of:

15 Wall balls
15 Box Jumps
Run 300m
15 SDLHP
15 Burpees

* 25 minute time cap

STRENGTH PROJECT 2.0 - WEEK 3

A. Press
5 reps @ 75% - rest 3 mins
3 reps @ 85% - rest 3 mins
1+ reps @ 95% 

B. BB Bentover row
4 x 8-10 reps - rest 1 min




Aug 22 2014

Saturday: Time to team up


CONDITIONING

In teams of 5 and working in team bump style - 

AMRAP in 20 mins of:

Run 200m
rest
DB alt snatch
Burpee box jump
Slam ball

* For this style of workout the runner is the timer who bumps to the rest station, who bumps to the DB snatch, who bumps to the Burpee box jump, who bumps to the slam ball, who goes out on the run.



Aug 21 2014

Friday: Twice the fun..


CONDITIONING

AMRAP in 7 minutes of:

7 Power cleans 62.5/42.5kg
14 Wall balls
21 Double unders

rest 3 mins

AMRAP in 7 minutes of:

7 Deadlift 102.5/70kg
14 T2B
21 Double unders

ENDURANCE

Row 10 x 1 min efforts @ approx. 2k pace with 1 min very easy in between efforts.

* Make sure the easy pace still has you hold correct stroke technique but is very comfortable.




Aug 20 2014

Thursday: Be awesome..


STRENGTH

AMRAP for 15 mins:

A1. Back Squat x 6-8
rest 30 seconds
A2. KB bentover row x 8-10
rest 30 seconds
A3. Side plank lifts x 10/side
rest 1 min

CONDITIONING

4 rounds for time of:

Run 400m
25 KB swings

STRENGTH PROJECT 2.0

A. Deadlift
3 @ 70%
3 @ 80%
3+ @ 90%

B. 75 Hip extensions (tempo 2222 - two seconds up, two seconds hold at top, two seconds down, two seconds hold at bottom)
* rest as needed but keep it minimal if possible.




Aug 19 2014

Wednesday: Tabata Torso!!


STRENGTH

Press x 3

+

max set unbroken strict pull-ups after each set of press

CONDITIONING

Tabata mash up of:

Wall walks
Feet elevated body rows
Push ups
Sit ups

* Cycle 20 seconds on 10 seconds off through each movement for a total of 8 rounds.

STRENGTH PROJECT 2.0

Press

3 @ 70%
3 @ 80%
3+ @ 90%

* if you are doing the strength project sub in this rep scheme and loads for the strength section of todays class.




Aug 18 2014

Tuesday: This one will get ya in the end..


Aug 14 2014

Monday: Never too old!


Aug 8 2014

Same but different..


Aug 15 2014

Saturday: Chipper


Aug 9 2014

Monday: Be on time..


Aug 14 2014

Friday: Snakes and ladders


Aug 13 2014

Thursday: Gotta have pop..


Aug 12 2014

Wednesday: Row right


Aug 11 2014

Tuesday: AMRAP


Aug 8 2014

Saturday: Reppin' it!


Aug 7 2014

Friday: Old Farmer Joe


Aug 6 2014

Thursday: I got the power..


Aug 5 2014

Wednesday: Getting corralled


Aug 4 2014

Tuesday: Gotta love these ones..


Aug 1 2014

Monday: Straight and narrow..