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CrossFit WOD

Nov 16 2018

Saturday: DB Pair Party..


CONDITIONING

Working with a partner complete - 

2 rounds for time of:

50 Synchro DB snatches 22.5 / 15 kg
Row 500m 
35 Synchro 1 arm DB Thrusters 22.5 / 15 kg
Run 400m 
20 Synchro DB OH Squats 22.5 / 15 kg
Bike 30 / 20 calories


Nov 15 2018

Friday: Grease and Oil Change..


STRENGTH

Wtd Strict pull-up 5 x 2 reps

* Lift every 2 mins and build to a heavy 2 rep

CONDITIONING

7 rounds for time of:

7 Burpee box jumps 30 / 24 "
9 Shoulder to overhead 62.5 / 45 kg
11 CTB pull-ups


Nov 14 2018

Thursday: Power Hour..


CONDITIONING

3 rounds for max reps of:

Power clean 30 seconds on - 30 seconds rest
Power clean 25 seconds on - 35 seconds rest
Power clean 20 seconds on - 40 seconds rest
Power clean 15 seconds on - 45 seconds rest
Power clean 10 seconds on - 50 seconds rest

* 70 / 47.5 kg

 


Nov 13 2018

Wednesday: Some Wave Riding..


STRENGTH

Press 5-3-1-5-3-1

* Increase load across first wave then goal is to be heavier on each set in second wave.

CONDITIONING

For time - 

42-30-18 reps of:

Row calories
Push-up


Nov 12 2018

Tuesday: Fire Pit..


STRENGTH

Back squat 5 x 5 reps

* Lift every 3 mins and hold all sets across at approx. 85%

CONDITIONING

3 rounds for time:

15 Thrusters 45 / 30 kg
15 T2B
30 Wall balls 20 / 14 lbs


Nov 10 2018

Monday: 3 Bags Full..


Nov 9 2018

Saturday: Remembrance Day..


Nov 8 2018

Friday: Jump around..


Nov 7 2018

Thursday: 'Nate'


Nov 6 2018

Wednesday: Quick Descent..


Nov 5 2018

Tuesday: Snatch skill..


Nov 3 2018

Monday: Back on the road..


Nov 2 2018

Saturday: Barbell Trio...


Nov 1 2018

Friday: A little Devilish...