Daily WOD

Monday, 18/05/20

3 rounds for time: 90 Double Unders 21 Wall Balls (9/6kg) 21 Pull-Ups 15 Deadlifts (60/40kg) 15 HSPU 9 Power Snatches (60/40kg) 9 Back Squats (60/40kg) - 8 minute time cap per round - if you get capped complete the next round of D-U then pick up...

17 May, 2020 / 0 Comments

Saturday, 16/05/20

A) E2M x 10 rounds 10 Thrusters 10 Burpees or B) Alternate E2M for 20 minutes - at 0, 4, 8, 12, 16 minutes: 10 Thrusters 10 Burpees - at 2, 6, 10, 14, 18 minutes: 10 Toes-to-Bar 20 to 50 Double Unders [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

15 May, 2020 / 0 Comments

Friday, 15/05/20

A) 0 – 8:00 800m Run 80 Second Plank 80 Second Wall Sit then AMRAP 8 Pull-Ups 16 Lunges B) 8:00 – 14:00 600m Run 60 Second Plank 60 Second Wall Sit then AMRAP 6 Pull-Ups 12 Lunges C) 14:00 - 18:00 400m Run 40 Second Plank 40 Second Wall Sit then AMRAP 4 Pull-Ups 8 Lunges [vc_row css_animation=""...

14 May, 2020 / 0 Comments

Thursday, 14/05/20

“Nate” AMRAP in 20 minutes: 2 Muscle-Ups 4 HSPU 8 KB Swings (32/24kg) - subs 4 C2B Pull-Ups for M-Ups 4 Pike Presses or Strict Presses for HSPU 8 Hang Power Cleans for KB Swings [vc_gallery type="image_grid" images="22801" img_size="full" column_number="2"...

13 May, 2020 / 0 Comments

Wednesday, 13/05/20

“FGB” style 3 rounds 5 minutes per round 1 minute per station 1 minute rest between rounds AMRAP 1) Weighted Stepups (12”) 2) 10m Shuttles 3) Situps 4) Double Unders 5) Alternating DB Snatches - Stepups are to a low surface. Move fast, don’t stop. Weighted Stepups?? [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...

12 May, 2020 / 0 Comments

Tuesday, 12/05/20

“Incredible Hulk” AMRAP in 20 minutes: 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push Presses 5 Back Squats @52.5/35kg - modify by adding a 400m Run to end each round or every second round HULK - 31 rounds (unbroken) @ 2 250 x bodyweight [vc_row...

11 May, 2020 / 0 Comments

Monday, 11/05/20

For time: 3 x 15 Pushups 15 Hollow Rocks - rest 1 minute 3 x 15 Wall Balls (9/6kg) 15 V-Ups - rest 1 minute 3 x 15 Dips 15 Bicycles (L+R = 1) - rest 1 minute, then AMRAP until 20:00 15 Pushups 15 Wall Balls 15 Dips 30 Lunges - 5 minute time...

10 May, 2020 / 0 Comments

Saturday, 09/05/20

Zoom CrossFit 7.30am Weightlifting - 8.30am Regional 11.4 With a 25 minute time cap, for time: 100 Pull-Ups 100 KB Swings (24/16kg) 100 Double Unders 100 OHS (45/30kg) Scaling - partition as required e.g. 10 rft 5 rft 2 rft In 2011: Josh Bridges 14:09 Camille L-B 15:11 [vc_gallery...

08 May, 2020 / 0 Comments

Friday, 08/05/20

Zoom CrossFit - 5.30am, 8.15am, 5pm Legends - 7am HIIT - 6pm A) For time: 10 to 1 Bench Presses 1 to 10 Bent Over Rows + 10 Cals per round or B) For time: 10 to 1 Strict Pull-Ups 1 to 10 Strict HSPU + 10 Cals per round - sub Burpees for...

07 May, 2020 / 0 Comments

Wednesday, 06/05/20

Zoom classes CrossFit - 5.30am, 8.15am, 5pm Legends - 7am Weightlifting - 4.30pm HIIT - 6pm A) EMOM x 10 minutes 3 Hang Cleans, 1 Jerk or B) AMRAP in 10 mins: 3 Hang Cleans + 3 Jerks (50/35kg) 6 Sit Throughs 12 Back Extensions - straight into EMOM x 10 minutes...

05 May, 2020 / 0 Comments