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CrossFit WOD

Sep 24 2014

Thursday: Body movin..


CONDITIONING

5 rounds for time of:

15 Burpees
20 Pull-ups
25 Sit ups
30 Squats

* 25 minute time cap


Sep 23 2014

Wednesday: Monster mash


CONDITIONING

On a 30 minute running clock - 

On 0:00 complete 3 rounds for time of:

15 Deadlifts 80/60kg
Run 400m

On 10:00 complete 4 rounds for time of:

12 Back squats 60/40kg
Run 200m

On 20:00 complete 5 rounds for time of:

10 Power snatch 40/30kg
Run 100m

CFTSV STRENGTH PROJECT 2.0

Strict Press

5 reps @ 75% - rest 2.30
3 reps @ 85% - rest 2.30
1+ reps @ 95%

 


Sep 22 2014

Tuesday: The basics..


STRENGTH

For 15 mins:

A1. BB strict press x 3-5 reps
rest 1 min
A2. KB split squat x 6-8/leg
rest 1 min
A3. Max effort unbroken push-ups
rest 1 min

CONDITIONING

30-20-10 of:

KB swing 24/16kg
Box Jumps 24/20"
Push Press 45/30kg


Sep 21 2014

Monday: Open WOD 14.4 re-test


CONDITIONING

AMRAP in 14 mins of:

60 cals row
50 T2B
40 Wall balls
30 Cleans 62.5/42.5kg
20 Muscle ups

CFTSV STRENGTH PROJECT 2.0

Back Squat

5 reps @ 75% - rest 2.30
3 reps @ 85% - rest 2.30
1+ reps @ 95%




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


Sep 17 2014

Thursday: Adventure time..


Sep 12 2014

Wednesday: The crew..


Sep 15 2014

Tuesday: Long Christine


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..