Search WODs
Dec 07 2021
Wednesday 8/12/21 - Rotten Core
CROSSFIT
STRENGTH
Front Squat
7 x 2 reps
* Lift every 2 mins and build to a heavy 2 rep
CONDITIONING
AMRAP in 15:
25 / 18 Row calories
20 GHD sit-ups
15 Box jumps
FITNESS
Dec 06 2021
Tuesday 7/12/21 - 'Nate'
CROSSFIT
'Nate'
AMRAP in 20 mins:
2 Muscle ups
4 HSPU
8 KB swings 32 / 24kg
FITNESS
On a running clock;
Working 30 seconds on 15 seconds off at each station -
At 0 -
3 continuous rounds:
1. Bike erg
2. KB swings
3. DB strict press
At the 8 mins -
In your team of 3 -
AMRAP in 8 mins:
Echo bike calories
At the 18 mins -
3 continuous rounds:
1. Echo bike
2. KB straight leg Deadlifts
3. DB curls
At the 26 mins -
AMRAP in 8 mins:
Bike erg calories
Dec 04 2021
Monday 6/12/21 - Wobbly Wheels
CROSSFIT
CONDITIONING
Every 5 mins for 5 rounds:
800m Bike erg
Run 400m
ACCESSORY
At 28 mins:
3 rounds of:
1 min plank
100m High-low DB carry
20 V-ups or Tuck ups
FITNESS
With a partner:
4 rounds for time:
30 DB Thrusters
300m Ski
30 Burpees over the DB
600m Row
* Time cap 30 mins
At 34 mins -
AMRAP in 8 mins of:
5 DB get up sit-ups / hand
10 DB kneeling tricep extensions
30 second DB side plank / side (hold DB with non working hand)
Dec 03 2021
Saturday 4/12/21 - Divide and Conquer
CROSSFIT
With a partner:
42-36-30-24-18-12 reps of:
Row calories
T2B or Knee tucks
Wall balls
Pull-ups or jumping pull-ups
* 30 min cap
Dec 02 2021
Friday 3/12/21 - Breaking up is Hard
CROSSFIT
STRENGTH
Every 90sec for 7 sets:
1 Hang power clean
* Build to a heavy single for the day
CONDITIONING
On a 20 minute clock:
0-8 mins
AMRAP in 8 mins of:
Max Strict press
* Every break complete 50 Double unders or single skips
rest 4 mins
12-20 mins
AMRAP in 8 mins of:
Max Hang power cleans
* Every break do 30 squats
FITNESS
Mikko's Triangle (Bike Erg Edition)
EMOM 39:
Min 1 - Row 20 (or 15 or 10) calories
Min 2 - Ski 20 (or 15 or 10) calories
Min 3 - Bike erg 20 (or 15 or 10) calories
* Choose a number of calories and hold
Dec 01 2021
Thursday 2/12/21 - In the Bank
CROSSFIT
STRENGTH
Back Squat
3 x 10 reps
* rest exactly 1.30min after each set and use a moderate loading.
CONDITIONING
3 rounds for time:
50 / 35 Bike erg calories
30 Alternating DB snatches
20 Alternating single leg squats
* Time cap 21 mins
FITNESS
Every 3 mins for 10 rounds:
AMRAP in 2 mins:
Row 150m (or 125m)
20 (or 14) Jumping lunges / 20 (or 14) Jump squats
Max burpees / Max Flares in remainder
* Odd round complete lunges and burpees and on the even round complete jump squats and flares.
Rest 1 minute after each round
At 32 mins -
3 rounds not for time of:
30 Monster walks / side
20 Rower dips
10 Hanging knee tucks
* 10 min cap