(07) 4723 4422

Crossfit WOD

Search WODs

Nov 24 2023

Saturday 25/11/23

CROSSFIT

CONDITIONING

In teams of 2:
4 rounds for time of:
60 Dumbbell Box Step-ups
30 Synchronized Alternating Dumbbell Hang Snatches
Rest 1:1
then
4 rounds for quality of:
10 Strict Toes-to-bars
10 L/10 R Kettlebell Side Bends
10 GHD Russian Twists
Plank Hold, 1 min
Single Arm Dumbbell Overhead Carry
Rest 2 mins

Read More

Nov 23 2023

Friday 24/11/23

CROSSFIT

CONDITIONING

For time:
10 Thrusters
100 Double Unders
8 Thrusters
80 Double Unders
6 Thrusters
60 Double Unders
4 Thrusters
40 Double Unders
2 Thrusters
20 Double Unders

FITNESS

For time:
Run, 800/600 m
Ski Erg, 800/600 m
Run, 800/600 m
Row, 800/600 m
Run, 800/600 m
Bike Erg, 1600/1200 m
then
For quality:
100 Flutter Kicks
100 Bicycle Crunches
100 Mountain Climbers

Read More

Nov 21 2023

Wednesday 22/11/23

CROSSFIT

CONDITIONING

For time:
50 Burpee-to-Targets
Row, 2000/1750 m
Run, 1600 m

SKILLS AND DRILLS

For quality:
Dead Hang, 3 x 1 min
3 x 10 Negative Pull-ups
3 x 5 Assisted Pull-ups

FITNESS

5 rounds, each round for time, of:
15/10 Assault Bike Calories
15/10 Ball Slams
10/6 Burpee Box Step Overs
15/10 Dumbbell Push Press
15/10 Ski Erg Cals
Rest 1 min between each round
at 33 minutes
AMRAP in 7 mins of:
5 Ab Wheel Roll Outs
15 Hanging Knee Tucks
L Side Plank, 30 secs
R Side Plank, 30 secs

Read More

Nov 20 2023

Tuesday 21/11/23

CROSSFIT

STRENGTH

Work to a heavy complex -
1x [ 2 Front Squats + 1 Push Press + 1 Push Jerk ]

CONDITIONING

AMRAP in 7 mins:
3 Power Cleans
5 Box Jumps

FITNESS

Every 4 mins for 20 mins do:
15 Db Benches
10 Jumping Pull-ups
Standing Bike Erg, 30 secs
then
40-30-20-10 reps, for time of:
Barbell Curl
Bench Dip
Russian Twist

Read More

Nov 19 2023

Monday 20/11/23

CROSSFIT

STRENGTH

Every 2 mins for 10 mins
5 Bench Press

CONDITIONING

For time:
104 Wall Balls
52 Pull-ups

FITNESS

Working 1:1 with a partner -
Each for time: Run: 5 x 300 m
at 16 mins
3 rounds for time of:
60/45 Bike Erg Calories
40 Jump Squats
20 Alternating Single Leg V-ups


Read More

Nov 17 2023

Saturday 18/11/23

CROSSFIT

With a partner -
5 rounds for time of:
Row, 500/400 m
20 Alternating Dumbbell Snatches
20 Box Jump Overs

GYMNASTIC SKILL

3 rounds for quality:
Dead Hang, 20 secs
Top Pull-up Hold, 10 secs
Rest 1 min

Read More
Loading More...