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CrossFit WOD

Jun 1 2016

Thursday: Pain train..


STRENGTH

Press 3 x 7 reps @ 70%

* Lift every 3 mins and hold across

CONDITIONING

For time:

Row 300m
30 Push press 52.5 / 35 kg
Row 250m
25 Push press 52.5 / 35 kg
Row 200m
20 Push press 52.5 / 35 kg

FINISHER

At 15 mins - 

Every 90 seconds for 4 sets:

BB Bentover row x 12 reps


May 31 2016

Wednesday: Sore legs..


STRENGTH

Deadlift 3 x 7 reps @ 70%

* Lift every 3 mins and hold across

CONDITIONING

AMRAP in 20 mins of:

5 CTB pull-ups
10 Ring dips
15 OH squats 45 / 30 kg

FINISHER

At 23 mins - 

Nordics 4 x 7 reps

* Work with a partner to complete


May 30 2016

Tuesday: Dig deep..


STRENGTH

Every 90 seconds for 7 sets:

Hang power clean x 3 reps

* Build each set to a heavy 3 rep

CONDITIONING

5 rounds of - 

AMRAP in 2 mins:

20 / 12 Assault bike calories
Max Wall balls in the remainder of time

* Work 1:1 with a partner on this WOD so rest time will be 2 mins after each round.

FINISHER

At 22 mins - 

50 V-ups for time


May 28 2016

Monday: Resuss..


STRENGTH

Wtd Pull-up 5-4-3-2-1

* Go every 2 mins and build to a heavy 1 rep

CONDITIONING

Every 3 mins for 5 sets:

Run 400m
15 Burpees

* Score is your time to complete each round.  Consistency is what we are looking for..

FINISHER

At 18 mins - 

Every 2 mins for 4 sets:

10-15 perfect Body rows

* Choose an appropriate level to keep your reps tidy throughout.

 


May 27 2016

Saturday: Monster Mash Saturday


CONDITIONING

In teams of 3 -

2k row
60 Burpees over the rower
30 Power snatches 62.5 / 45 kg

rest 5 mins

75 Synchro Wall balls
25 Muscle ups
75 Synchro Wall balls
25 Muscle ups

* Only one person working at a time in all pieces except for the synchro Wall balls where 2 people must work.  40 minute time cap but if the first part is not completed at 20 mins the team must move straight into part 2.


May 26 2016

Friday: Ladder WOD..


May 25 2016

Thursday: Row for cals..


May 19 2016

Wednesday: Way back when..


May 23 2016

Tuesday: Wild ride..


May 21 2016

Monday: 1 mile check in..


May 17 2016

----------Tropic Thunder Athlete Spotlight----------


May 20 2016

Saturday: Regionalesque..


May 19 2016

Friday: Buy in and cash out..


May 18 2016

Thursday: 10 round special : )


May 17 2016

Wednesday: Big test..


May 16 2016

Tuesday: Snatch skills and an AMRAP..


May 14 2016

Monday: Munday.. Runday..


May 13 2016

-------- Tropic Thunder Athlete Spotlight --------


May 10 2016

----------Tropic Thunder Athlete Spotlight----------


May 13 2016

Saturday: Some Regional style work of our own..