• Title
  • Title
  • Title
  • Title
  • Title

CrossFit WOD

Dec 16 2017

Monday: Staying on..


CONDITIONING

4 rounds for time of:

400m run
30 Push press 35 / 25 kg
20 Jumping CTB pull-ups

EXTRAS

At 24 mins - 

50 Flutter kicks
40 Plate side to sides 10 / 5 kg
30 V-ups
20 Wipers
10 Olympic plank holds


Dec 15 2017

Saturday: Bounce off..


CONDITIONING

In teams of 2 - 

For time:

75 Wall balls 20 / 14 lbs
75 Burpee box jump overs 24 / 20 "
100 Deadlifts 120 / 85 kg
75 Burpee box jump overs 24 / 20 "
75 Wall balls 20 / 14 lbs


Dec 14 2017

Friday: Snatch work and Conditioning


STRENGTH

Every 2 mins for 7 sets:

1 Power snatch + 1 Hang power snatch + 1 Overhead squat

* Build on each set

CONDITIONING

3 rounds for time of:

Run 400m
12 Power snatch 52.5 / 35 kg
21 T2B


Dec 13 2017

Thursday: Rope Burn..


ROPE CLIMBS TOMORROW SO PLEASE REMEMBER YOUR LONG SOCKS!!!


CONDITIONING

3 rounds for time of:

50 Walking lunges
25 Ring dips
5 Rope climbs

EXTRAS

At 22 mins - 

For quality:

10 Strict T2B
25 V-ups
50 Ab-mat Sit ups
25 Hollow rocks
10 Strict T2B


Dec 12 2017

Wednesday: A little jumpy..


STRENGTH

Push press 3 x 5 reps

* Lift every 3 mins and hold across

CONDITIONING

15-12-9 of:

Power clean 70 / 45 kg
Box jump 30 / 24 "


Dec 11 2017

Tuesday: Back squats..


Dec 9 2017

Monday: Transition..


Dec 8 2017

Saturday: 3 Peeps, 2 Bars and a WOD


Dec 7 2017

Friday: Testing the Dead..


Dec 6 2017

Thursday: Ladder Run..


Dec 5 2017

Wednesday: Broken window..


Dec 4 2017

Tuesday: Bang it out..


Dec 2 2017

Monday: Helen Intervals..


Nov 30 2017

Saturday: Meet at Riverway for classes...