Daily WOD

Thursday, 03/08/17

A) For time: 1000m Run 30 Goblet Squats (24/16kg) 20 Pushups 30 KB SDHP (24/16kg) 20 Pushups 30 Goblet Squats (24/16kg) 1000m Run   B) Optional Extras 4 x 3 - 5 Muscle-Ups  3 x 300m Row 15 Deadball Ground-to-Shoulder ...

Wednesday, 02/08/17

A) E3M Power Clean + Push Jerk 10-8-6-4-2-2-2 B) Strict Press 5-5-5 ...

Tuesday, 01/08/17

0:00 - 8:00 OTM 40 second Row for Cals 8:00 - 12:00 Rest 12:00 - 20:00 Incrementing AMRAP 10m Shuttle Run Burpees Situps or Toes-to-Bar 20:00 - 24:00 Rest 24:00 - 32:00 AMRAP 9 Pull-Ups 12 Box jumps (24/20") 15 KB Swings (24/16kg) https://www.youtube.com/watch?v=Q2ICfmoS5hg      ...

Monday, 31/07/17

A) E3M for 21 minutes Snatch 10-8-6-4-2-2-2 B) 4 rft: 20 Wall Ball 50 Double Unders - 10 minute time cap https://www.youtube.com/watch?v=dsvJ0nFlt4Y...

Sunday, 30/07/17 – Rest day.

Saturday, 29/07/17

7am Weightlifting 6, 7, 8am CrossFit WOD AMRAP in 20 mins: "The Open Test" 50 Wall Ball (9/6kg) 50 Double Unders 40 Box Jumps (24/20") 40 Toes-to-Bar 30 C2B Pull-Ups 30 Burpees to 6" 20 Power Cleans (65/45kg) 20 Jerks (65/45kg) 10 Power Snatches (65/45kg) 10 Muscle-Ups BBF - as above but after the burpees, sub: 20 KB Swings 20 HSPU 10 LH KB...

Friday, 28/07/17

Superset Pyramid 15-12-9-6-3-6-9-12-15 Push Press Deadlift Click here to compare to 05/08/16 ...

Thursday, 27/07/17

A) Dumbbell Thruster 8-8-8 B) For time: 50 Situps 15 LH DB G2OH (20/15kg) 15 RH DB G2OH (20/15kg) 10 HSPU 2km Run 10 HSPU 15 RH DB G2OH (20/15kg) 15 LH DB G2OH (20/15kg) 50 Situps ...

Wednesday, 26/07/17

"Rich" For time: 13 Snatches (70/50kg) Then 10 x 10 Pull-Ups 100m Run Then 13 Cleans (70/50kg) ...

Tuesday, 25/07/17

A) Clean Complex Clean Pull Hang Power Clean Power Clean B) REMOM for 18 minutes 3 Power Cleans 50 Double Unders 12/9 Cal Row ...