Workout of the Day

01 Dec
1

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit “WOOD” 5 rft: 400m Run 10 Burpee Box Jumps (24/20″) 10 SDHP (42.5/30KG) 10 Thrusters (42.5/30kg) 1 minute rest

30 Nov
2

A) With a 15 minute time cap:   40 KB Swings (32/24kg) 30 Double Unders 30 Toes-to-Bar 30 Double Unders 20 Wall Ball (9/6kg) 30 Double Unders 10 Clean and Jerk (80/55kg) 30 Double Unders   AMRAP Muscle-Ups B) Front Squat 7 – 7 – 7 – no ... Continue Reading

29 Nov
2

– Solo or Partner WOD – If working with a partner share reps equally and complete each run together. – Scaling options: 1 round for time; AMRAP in 30 minutes; 2 rounds for time at half the number of reps – 45 minute time cap    ... Continue Reading

29 Nov
3

A) 5 x Superset   4 Push Jerks 8 Hang Cleans   B) AMRAP in 10 minutes: 10 Toes-to-Bar 10 LH KB Snatch + Lunge (24/16kg) 10 RH KB Snatch + Lunge 20 Second Tuck Support Hold

27 Nov
2

A) OHS 4 – 4 – 4 (2 second pause in squat) B) With a 15 minute time cap: 600m Row 5 Rope Climbs (bring shin protection) Then AMRAP 100 Double Unders 30 Hang Snatches (35/25kg) (^50/35kg) 20 Ring Dips

26 Nov
2

“CrossFit Total” Press 1RM Back Squat 1RM Deadlift 1RM

26 Nov
0

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