Fitter Stronger Tougher

CrossFit WOD

Oct 27 2021

Thursday 28/10/21 - Squat Day

CROSSFIT

STRENGTH

Back squat 10-5-3-1-1-1-3-5-10

* Lift every 3 mins and build. Aim to go heavier on the way back up!

CONDITIONING

With a partner -

3 rounds each of:
20 / 14 Echo bike calories
15 T2B
* Time cap 10 mins

FITNESS

With a partner -

On a 30 minute clock:
30 (or 20) Row calories
30 (or 20) Synchro dips
30 (or 20) Slam ball Thrusters
30 (or 20 Knee tucks
30 (or 20) Synchro DB Push press (1 DB)
* Complete in any order and chase 5 rounds!!
(Share the row, thrusters and push press. The Dips and DB Push press are to be completed synchronised.)

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Oct 26 2021

Wednesday 27/10/21 - Going Under

Oct 25 2021

Tuesday 26/10/21 - Row-deo

Oct 23 2021

Monday 25/10/21 - Achy Breaky

CROSSFIT

CONDITIONING

3 rounds for time:
1km run or 700m run
50 Ab mat sit ups or 35 reps
25 Deadlifts 60-85kg / 40-60kg or 15 reps
rest 2 mins after each round
* Time cap 32 mins

FITNESS

With a partner and alternating machines:

Every 3 mins for 10 rounds:
15 / 12 Ski calories
15 / 12 Row calories
15 / 12 Bike erg calories
* P1 does Ski cals and tags P2 who moves to the rower and completes the cals and tags P1 back who moves to the Bike erg. P2 will begin round 2.
Goal is sub 2 min rounds right through!!

At 34 mins -
2 sets of:
60 Bicycles
40 Crunches
20 Tuck ups
* Run 1 lap of the car park after each round

Oct 22 2021