6:00, 8:00am CrossFit
Partner WOD. A = Partner A. B = Partner B.
For time:
A - 100 Double Unders
B - 400m Run
A + B (One working, one resting. 5 reps of each until complete, alternating)
100 Pull-Ups
100 Box Jumps (24/20")
100 Push Presses (50/35kg)
B - 100 Double Unders
A - 400m Run
100...
5 rounds for heaviest total in a round of unbroken reps. One round is:
2 Front Squats
2 Power Snatches
4 Front Squats
4 Power Snatches
6 Front Squats
6 Power Snatches
- Using two barbells, the goal is to complete all sets unbroken with minimal rest between sets. You can change...
A)
5 rounds for time:
10 Box Dips (^Rings)
30 Double Unders (^50)
- 10 minute time cap
B)
Rotating EMOM for 18 minutes:
10 KB Swings
10 Toes-to-Bar
200m Run
Anita and Kell - dumbbell partner WOD.
...
3 x 6 minute AMRAPs:
A)
5 Bench Presses @ 60%
10 Box Jumpovers (24/20")
B)
5 Deadlifts @ 60%
10 One Arm DB Thrusters (20/15kg. 5 x LH, 5 x RH)
C)
5 Strict Pull-Ups
10 Cal Row
...
Every 4 minutes for 5 rounds of each:
A)
8 Strict Presses
20 Wall Ball
- 5 minutes to transition
B)
8 Back Squats
20 Dumbbell G2OH
Oz hitting the target with the 12kg wall ball at Demarc 5.0
...
All the best to Oz who is competing in Demarc 5.0 over the weekend.
6am, 8am CrossFit
"Glen"
For time:
30 C & J (62.5/45kg)
1600m Run
10 Rope Climbs (bring long socks)
1600m Run
100 Burpees
- solo or partner
- compare to 27/10/12
or
B) (also 7am Barbell...
A)
AMRAP in 4 minutes:
5 Toes-to-Bar
5 Ring Dips
B)
10 rounds for time:
7 SDHP (45/30kg)
7 Front Squats (45/30kg)
7 Push Jerks (45/30kg)
- 20 minute time cap
...
