• Title
  • Title
  • Title
  • Title
  • Title

CrossFit WOD

Jun 25 2018

Tuesday: Sprint Fest..


CONDITIONING

On a continuously running clock and for total time - 

3 rounds of:

21 KB swings 24 / 16 kg
21 Box jump overs 20 "
21 Calorie row

3 mins rest

15 KB swings 24 / 16 kg
15 Box jump overs 20 "
15 Calorie row

3 mins rest

9 KB swings 24 / 16 kg
9 Box jump overs 20 "
9 Calorie row

EXTRAS

3 sets working 1:1 with a partner - 

100m Front rack KB carry


Jun 23 2018

Monday: Thin ice..


CONDITIONING

Every 3 mins for 7 rounds:

Run 300m
9 T2B
3 Clean and jerks 70 / 45 kg

EXTRAS

At 24 mins - 

For time:

30 Strict Chest to bar pull-ups


Jun 22 2018

Saturday: Conga baby..


CONDITIONING

In teams of 3 - 

In Conga style..

2 rounds of:

30 Wall balls 20 / 14 lbs
30 DB OH lunges 22.5 / 15 kg
60 Double unders

100 Calorie Bike

2 rounds of:

12 Front squat 80 / 55 kg
6 Bar muscle ups
12 Lateral burpees over the barbell

100 Calorie Row


Jun 21 2018

Friday: Blissball...


CONDITIONING

5 rounds for time of:

Run 200m
12 Power snatches 35 / 25 kg
12 T2B

EXTRAS

6 sets of - 

20 seconds on and 20 seconds off:

Odd - Hollow hold
Even - Plank hold


Jun 20 2018

Thursday: 'Bring a Friend Day Today'


TODAY IS BRING A FRIEND DAY!!  

WELCOME TO ALL OUR NEW FOLKS JOINING US FOR THE FIRST TIME : )

WE HOPE YOU ENJOY YOUR CFTSV EXPERIENCE!!


CONDITIONING

10 rounds of:

In 60 seconds complete 10 Bar facing burpees

then in remainder max Thrusters 45 / 30 kg

* rest 2 mins after each round

EXTRAS

3 sets for quality:

20 Empty bar Good mornings
20 Hollow rocks
20 Stick em ups


Jun 19 2018

Wednesday: Free wheel..


Jun 18 2018

Tuesday: Clean and jerk work..


Jun 17 2018

Monday: Some mileage..


Jun 15 2018

Saturday: AMRAgeous...


Jun 14 2018

Friday: Deadlift sprint..


Jun 13 2018

Thursday: Racing..


Jun 12 2018

Wednesday: Tabata mash potato..


Jun 11 2018

Tuesday: DB tester..


Jun 10 2018

Monday: Mini Triple 3..