Search WODs
Jun 22 2021
Wednesday 23/6/21 - Stuck in the Mud
CROSSFIT
STRENGTH
Split jerk 7 x 2 reps
* Lift every 2 mins
CONDITIONING
With a partner and working 1:1 -
3 rounds each of:
500m / 400m Bike erg
15 STO
500m / 400m Bike erg
* 18 min cap
FITNESS
Working 1:1 with a partner -
1 - 4 laps of 100m track
(Complete 1 lap each then 2 laps each then 3 each etc.)
* 12 min cut off
At 14 mins -
Every 4 mins for 3 sets of:
10 DB step ups / leg
20 Box bridges
10 DB curl and press
20 Box dips
At 28 mins -
4 - 1 laps of 100m track
(Complete 4 laps each, 3 laps each etc.)
* Cut off at 40 min mark
Jun 21 2021
Tuesday 22/6/21 - Deadly Seas
CROSSFIT
STRENGTH
Deadlift
3 reps @ 72%
3 reps @ 82%
3+ reps @ 92%
* Lift every 3 mins
CONDITIONING
4 rounds for time of:
10 Deadlifts
25 / 18 Row calories
50 Double unders
* 14 min cap
FITNESS
Every 3 mins for 10 sets:
10 (or 6) Echo bike cals
10 (or 6) Burpees
10 (or 6) Assault bike cals
At 32 mins -
Every 3 mins for 2 sets:
20 Single leg v-ups
40 Side to side touches
60 Bicycles
Jun 19 2021
Monday 21/6/21 - More Murph Work
CROSSFIT
CONDITIONING
Every 5 mins for 6 rounds:
Run 200m
15 Pull-ups
30 Push-ups
45 Squats
ACCESSORY
At 32 mins -
3 sets of:
10 Plank walk ups
20 Mountain climbers
30 second Hollow hold
* rest 60 seconds
FITNESS
With a partner and on a running clock -
Part 1.
8 min cap to complete -
1700m (or 1400m) Bike erg
800m (or 600m) Row
Max metres Bike erg
* 2 min rest
Part 2.
8 min cap to complete -
800m (or 600m) Row
1700m Bike erg
Max metres Row
* 2 min rest
Part 3.
8 min cap to complete -
1700m (or 1400m) Bike erg
800m (or 600m) Row
Max metres Bike erg
* 2 min rest
Part 4.
8 min cap to complete -
800m (or 600m) Row
1700m Bike erg
Max metres Row
Jun 18 2021
Saturday 19/6/21 - Travel Buddy
CROSSFIT
CONDITIONING
With a partner -
3 rounds of:
800m Run
30 Clean and jerks
30 CTB pull-ups
1600m Bike erg
* 35 min cap
FITNESS
With a partner and on a running clock -
100 (or 70) Row cals
100 Synchro Air squats
80 (or 50) Ski erg cals
80 Synchro DB Push press
60 (or 40) Row cals
60 Synchro Walk lunges
40 (or 25) Ski erg cals
40 Synchro DB Renegade rows (1 each arm = 1 rep)
20 (or 14) Row cals
20 Synchro Burpees
Jun 17 2021
Friday 18/6/21 - Be Brave
CROSSFIT
STRENGTH
Press
3 reps @ 72%
3 reps @ 82%
3+ reps @ 92%
* Lift every 3 mins
CONDITIONING
5 rounds of -
AMRAP in 2 mins:
30 / 21 Echo Bike calories
Max Wall balls in remainder
* rest 2 mins after each round
FITNESS
5 rounds for time:
20 (or 14) Bike erg calories
20 (or 14) KB swings
20 (or 14) Row calories
20 (or 14) Box jumps or Step ups
20 (or 14) Ski erg calories
* 30 min cap
At 32 mins -
20 Bicycles - 20 sec Plank
30 Bicycles - 30 sec Plank
40 Bicycles - 40 sec Plank
30 Bicycles - 30 sec Plank
20 Bicycles - 20 sec Plank
* Complete altogether
Jun 16 2021
Thursday 17/6/21 - Bike Path
CROSSFIT
STRENGTH
Ring muscle up skills
CONDITIONING
For time:
3k / 2.6k Bike erg (6min cap)
then
5 rounds of:
30 Double unders
20 KB swings
10 Box jumps (must step down)
* 20 min cap
FITNESS
Working 1:1 with a partner -
25 min clock to complete -
Run 3 x 400m (or 300m) each
Assault bike 4 x 30 seconds each
Row 5 x 20 (or 15) calories each
* Rest as little or as much as needed between each block of work. Use the time wisely!
At 30 mins -
DB Bicep curl ladder 1-10 reps
Hand release push-up 10-1 reps
* 8 min cap