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CrossFit WOD

Feb 21 2018

Thursday: Rope climb practice and an AMRAP


BRING LONG SOCKS TODAY!!

STRENGTH

Rope climb practice

CONDITIONING

AMRAP in 7 mins of:

10 Deadlift 102.5 / 70 kg
10 HSPU (Open standard)


Feb 20 2018

Wednesday: To the Power of 10..


THINGS TO LOOK OUT FOR THIS WEEK

- Rope climbs on Thursday (Bring long socks!!)

- Friday Night Lights Begins (No class at 5.30pm)

 

CONDITIONING

For time:

1000m Row
100 Double unders
10 Muscle ups
100 Double unders
1000m Row

EXTRAS

Every 2 mins x 3 sets:

30 Ab mat sit-ups
30 Hollow rocks


Feb 19 2018

Tuesday: Bumper cars..


THINGS TO WATCH OUT FOR THIS WEEK

* Thursday Rope climb day (bring long socks!!)

* Friday Night Lights begins (No 5.30pm class)

 

STRENGTH

Every 90 seconds x 7 sets:

Power clean x 3 reps

* Build to a heavy 3 rep touch and go

CONDITIONING

5 rounds for time of:

5 Clean and jerks 80 / 52.5 kg
5 Burpees over the bar
20 Wall balls 20 / 14 lbs

 


Feb 18 2018

Monday: Helen test..


CONDITIONING

3 rounds for time of:

Run 400m
21 KB swings 24 / 16 kg
12 Pull-ups

EXTRAS

30-15-10 of:

T2B
* 1 min plank after each set


Feb 16 2018

Saturday: Long journey..


CONDITIONING

In teams of 3 -

For time:

1 mile run
2k row
300 Wall balls
2k row
1 mile

* Run together, share the row and wall balls anyhow.  At 38 mins leave for the last mile regardless of where your team is up to.


Feb 14 2018

Thursday: Skills and Row..


Feb 13 2018

Wednesday: Snatch day..


Feb 12 2018

Tuesday: AMRAP 9..


Feb 11 2018

Monday: Partner relays...


Feb 9 2018

Saturday: Monster Mash..


Feb 8 2018

Friday: '14.5' - The Pain Cave..


Feb 7 2018

Thursday: 'Nate'


Feb 6 2018

Wednesday: Lightning rounds..


Feb 5 2018

Tuesday: 'Gwen'