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CrossFit WOD

Aug 22 2017

Wednesday: Fast Triplet..


STRENGTH

Deadlift 5 x 5 reps

* Lift every 3 mins and hold across

CONDITIONING

3 rounds for time of:

35 Wall balls
20 Row calories
15 Toes to bar

EXTRAS

At 15 mins - 

150 MB side to sides

* Every break do 10 Hollow rocks


Aug 21 2017

Tuesday: Stick with it..


STRENGTH

Push jerk 5 x 2 reps

* Lift every 3 mins and build

CONDITIONING

25-20-15-10-5 of:

Hang power clean 52.5 / 35 kg
Shoulder to overhead

EXTRAS

At 14 mins - 

2 rounds of:

20 Bat wings
20 Stick em ups
40 sec Chin over bar hold


Aug 20 2017

Monday: Over the wall..


CONDITIONING

4 rounds for time of:

Run 400m
24 Air squats
12 Burpee box jump overs

EXTRAS

At 24 mins -

Every 90 seconds for 4 sets:

30 Ab mat sit-ups

* Complete each set as fast as possible.


Aug 18 2017

Saturday: Fight Gone out of Control..


CONDITIONING

On a running clock - 

3 mins max Row calories
1 min rest
3 mins max Wall balls 20 / 14 lbs
1 min rest
3 mins max SDLHP 35 / 25 kg
1 min rest
3 mins max Box jumps 24 / 20 "
1 min rest 
3 mins max Push press 35 / 25 kg


Aug 17 2017

Friday: 4 minute Fire..


STRENGTH

Press 5 x 5 reps

* Lift every 3 mins and hold across

CONDITIONING

AMRAP in 4 mins of:

15 KB swings 32 / 24 kg
Run 100m

rest 2 mins

AMRAP in 4 mins of:

Assault bike calories

EXTRAS

At 13 mins - 

2 rounds of:

20 Stick em ups
30 second Hollow hold
10 Slow scap push-ups


Aug 16 2017

Thursday: Bits and pieces..


Aug 15 2017

Wednesday: Everyone's favourite..


Aug 14 2017

Tuesday: The Ferris Wheel..


Aug 12 2017

Monday: A mile of work..


Aug 6 2017

A Grand Experience


Aug 11 2017

Saturday: 1 Class Saturday...


Aug 10 2017

Friday: Allstars Saturday..


Aug 9 2017

Thursday: More Mary Skills..


Aug 8 2017

Wednesday: Mid Week Grind..