• Title
  • Title
  • Title
  • Title
  • Title

CrossFit WOD

Dec 12 2018

Thursday: Pumped..


STRENGTH

Bench press 5 x 5 reps

* Lift every 3 mins and build to a heavy 5 rep.

CONDITIONING

Working with a partner - 

5 rounds each of:

Sled sprint
15 KB Bentover rows 24 / 16 kg
21 Ab mat sit-ups

* Work 1:1 until all rounds are complete


Dec 11 2018

Wednesday: Rubber Ducky..


STRENGTH

Deadlift 7-7-7

* Lift every 4 mins and build each set to a heavy 7 rep.

CONDITIONING

In teams of 3-4 - 

4 rounds each of:

25 / 15 Calorie Assault Bike
50 Double unders

* Next athlete begins when athlete in front completes Double unders


Dec 10 2018

Tuesday: Storm Front..


STRENGTH

Push jerk 5 x 3 reps

* Lift every 2 mins and hold across for all sets

CONDITIONING

2 rounds for time of:

30 Push jerks 52.5 / 35 kg
30 Pull-ups
30 Wall balls 20 / 14 lbs
30 / 21 Calorie row

* 14 min cap


Dec 9 2018

Monday: Rib Tickler..


CONDITIONING

3 rounds for time of:

Run 600m
21 Burpees - jump to 6" target

EXTRAS

At 20 mins - 

AMRAP in 7 mins of:

5 Strict T2B
10 Kick sits
15 Hollow rocks


Dec 7 2018

Saturday: Couples Delight..


CONDITIONING

In teams of 2 - 

100 Calorie Row or Bike
200 Double unders
400m Farmers carry
800m Run
400m Farmers carry
200 Double unders
100 Calorie Bike or Row


Dec 6 2018

Friday: 'Grace'


Dec 5 2018

Thursday: Skill work..


Dec 4 2018

Wednesday: Work capacity..


Dec 5 2018

Tuesday: Countdown to Xmas


Dec 2 2018

Monday: No Easy Days..


Nov 30 2018

Saturday: Who's The Boss..


Nov 29 2018

Friday: Gettin' Gritty..


Nov 28 2018

Thursday: Hurt locker..


Nov 27 2018

Wednesday: Practice Day..