Daily WOD

Saturday, 04/06/16

6am, 8am CrossFit For time: 2 x 10 Strict Pull-Ups 10 Power Cleans (60/40kg) Rest 3 mins 2 x 10 Stepup Pushups 10 Front Squats (60/40kg) Rest 3 mins 2 x 10 Toes-to-Bar 10 G2OH (60/40kg) - 7 minute cap on each couplet 7am Barbell Free CrossFit - As above, sub 10 Weighted Stepups (2 x 15/10kg dumbbells) and 10...

Friday, 03/06/16

A) Bench Press 3 x 7 @ 60% 3 x 4 @ 75% 3 x 1 @ 90% - Every 90 seconds B) 3 x 400m Run - Rest 2 minutes between intervals ...

Thursday, 02/06/16

A) AMRAP in 12 minutes: 25 Pushups 50 Double Unders 25 Russian KB Swings (24/16kg) 50 Double Unders 25 Weighted Lunges (24/16kg) B) Tabata (alternating), for total reps: Ring Rows Situps https://www.youtube.com/watch?v=wRFkD4_y3LE...

Wednesday, 01/06/16

A) 5 rounds, each for time. Rest as required between rounds. 200m Row 10 Back Squats (BW / 0.75BW) Score = slowest + fastest round B) 3 x 10 DB Pendlay Rows ...

Tuesday, 31/05/16

A) Power Snatch 4-4-4 B) Hang Power Snatch 3-3-3 C) Hang Snatch 2-2-2 D) Snatch 1-1-1 ...

Monday, 30/05/16

For time: 800m Run 30 Presses (35/25kg) (^40/30kg) 800m Run 25 Push Presses (50/35kg) (^60/45kg) 800m Run 20 Jerks (65/45kg) (^80/60kg) - Form groups of three and set up three barbells at the different weights. - Perform the barbell work in any order. Alex S at Mount Tibrogargin. ...

Sunday, 29/05/16 – Rest Day

Saturday, 28/05/16

6am, 8am CrossFit A) EMOM for 7 minutes 3 Push Jerks @ 70 - 75% B) “ Air Force ” With a bar loaded to 45/30kg begin each minute with 4 Burpees and complete the following for time: 20 Thrusters 20 SDHP 20 Push Jerks 20 Overhead Squats 20 Front Squats - 20 minute time cap 7am...

Friday, 27/05/16

A) E2M Deadlift 7-7-5-5-3-3-3-3 – first set of 7 at 50% of 1RM – try to add weight each set. B) Weighted Pull-Ups 3-3-3-3 ...

Thursday, 26/05/16

0:00 - 5:00 2 rft: 30 Kettlebell Swings (32/24kg) 30 Toes-to-Bar 5:00 - 6:00 Rest 6:00 - 11:00 2 rft: 20 Box Jumps (30/24") 20 Ring Dips 11:00 - 12:00 Rest 12:00 - 17:00 3 minute Plank Then AMRAP Situps 17:00 - 18:00 Rest 18:00 - 23:00 2 rft: 20 /15 Cal Row 200m Run ...