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CrossFit WOD

Nov 18 2018

Monday: Full Throttle...


CONDITIONING

3 rounds for time of:

25 Deadlifts 62.5 / 45 kg
Run 200m
25 Wall balls 20 / 14 lbs
Run 200m

EXTRAS

1 round for max reps of:

Burpees 30 sec on - 30 sec off
Burpees 35 sec on - 25 sec off
Burpees 40 sec on - 20 sec off
Burpees 45 sec on - 15 sec off
Burpees 50 sec on - 10 sec off



Nov 19 2018

Tuesday: Pump it up..


STRENGTH

Push jerk 5-4-3-2-1 reps

* Lift every 3 mins and build to a 1 rep heavy

CONDITIONING

AMRAP in 8 mins of:

6 Single arm DB shoulder to overhead each arm 22.5 / 15 kg
12 Pull-ups


Nov 19 2018

Monday: Full Throttle..


CONDITIONING

3 rounds for time of:

25 Deadlifts 62.5 / 45 kg
Run 200m
25 Wall balls 20 / 14 lbs
Run 200m

EXTRAS

1 round for max reps of:

Burpees 30 sec on - 30 sec off
Burpees 35 sec on - 25 sec off
Burpees 40 sec on - 20 sec off
Burpees 45 sec on - 15 sec off
Burpees 50 sec on - 10 sec off

 


Nov 16 2018

Saturday: DB Pair Party..


CONDITIONING

Working with a partner complete - 

2 rounds for time of:

50 Synchro DB snatches 22.5 / 15 kg
Row 500m 
35 Synchro 1 arm DB Thrusters 22.5 / 15 kg
Run 400m 
20 Synchro DB OH Squats 22.5 / 15 kg
Bike 30 / 20 calories


Nov 15 2018

Friday: Grease and Oil Change..


STRENGTH

Wtd Strict pull-up 5 x 2 reps

* Lift every 2 mins and build to a heavy 2 rep

CONDITIONING

7 rounds for time of:

7 Burpee box jumps 30 / 24 "
9 Shoulder to overhead 62.5 / 45 kg
11 CTB pull-ups


Nov 14 2018

Thursday: Power Hour..


Nov 13 2018

Wednesday: Some Wave Riding..


Nov 12 2018

Tuesday: Fire Pit..


Nov 10 2018

Monday: 3 Bags Full..


Nov 9 2018

Saturday: Remembrance Day..


Nov 8 2018

Friday: Jump around..


Nov 7 2018

Thursday: 'Nate'


Nov 6 2018

Wednesday: Quick Descent..


Nov 5 2018

Tuesday: Snatch skill..