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CrossFit WOD

May 19 2018

Monday: KB swing Biathlon..


CONDITIONING

'KB swing Biathlon'

For total time:

Run 800m
75 KB swings 32 / 24 kg
* Run 200m every time the KB is put down
Run 800m

* Time cap 20 mins

EXTRAS

At 25 mins - 

3 sets of:

25 Hip extensions
Sled push 20m

 


May 18 2018

Saturday: Born Wild Saturday..


GET DOWN TO SEE KYMBO AT BORN WILD CAFE THIS SATURDAY TO SUPPORT TEAM TROPIC THUNDER.  KYMBO HAS BEEN KIND ENOUGH TO DONATE SOMR FUNDS FROM THE DAY'S TRADING TO HELP WITH TEAM TRAVEL COSTS!!  

SO GET DOWN THERE FOR BREAKFAST, LUNCH OR DINNER OR ALL 3 : )

MASSIVE THANK YOU TO KYMBO FOR HIS CONTINUED SUPPORT!!


CONDITIONING

In teams of 2 - 

Run 600m
50 Synchro burpees
40 Synchro Deadlifts 80 / 55 kg
Run 500m
40 Synchro Burpees
30 Synchro Hang power cleans 80 / 55 kg
Run 400m
30 Synchro Burpees
20 Synchro Shoulder to overhead 80 / 55 kg

 


May 17 2018

Friday: Press test..


STRENGTH

Press 5-4-3-2-1

* Build to a heavy 1 rep. Lift every 2 mins

CONDITIONING

5 rounds for time of:

20 / 12 Assault bike calories
10 HSPU

* 15 minute cap


May 16 2018

Thursday: The long walk home..


CONDITIONING

50-40-30-20-10 of:

Wall ball 20 / 14 lbs
Row calories (35-28-21-14-7 for ladies)
Ab mat sit-up

* 25 min cap


May 15 2018

Wednesday: BB Con..


STRENGTH

EMOM for 10 mins of:

Odd - 9 Push press 
Even - 9 Deadlifts

* Start at approx. 60% and build.  Goal is to match loads from May 3.

CONDITIONING

In teams of 2 - 

2 rounds for max reps of:

3 mins Ski calories
3 mins max Russian KB swings
3 mins max Double unders
3 mins rest

* share work with partner anyhow


May 14 2018

Tuesday: Muscle up practice..


May 12 2018

Monday: Check in..


May 11 2018

Saturday: Time to play..


May 10 2018

Friday: Barbell Blister..


May 9 2018

Thursday: 'Bring a Friend Day'


May 8 2018

Wednesday: Heavy Back Squat..


May 7 2018

Tuesday: Snatch work and some bite..


May 5 2018

Monday: 'Hard' Labour Day..


May 4 2018

Saturday: 'Adderall'