Daily WOD

Monday, 05/09/16

A) Front Squat 7-7-7-5-5-5-3-3-3 B) 2 rounds for time: 80 Double Unders 20 OH Lunges (20/15kg) 20 Ring Dips ...

Sunday, 04/09/16 – Rest Day

https://www.youtube.com/watch?v=qMgeqFnSiwg...

Saturday, 03/09/16

6:00am, 8:00am CrossFit A) For time: 1000m Run 20 Thrusters (60/40kg) 20 Overhead Lunges (60/40kg) 1000m Run or B) For time: 21-18-15-12-9-6-3 DB Complex* (2 x 15/10kg) Pull-Ups * 1 rep for the dumbbell complex = DB Burpee + DB Hang Clean + DB Thruster 7:00am Barbell Free CrossFit - option B from above 7:00am Weightlifting https://www.youtube.com/watch?v=_AkLPBjzIfo...

Friday, 02/09/16

For  time: 21-18-15-12-9-6-3 Box Jumps (24/20") Pushups + 1 minute Plank and 200m Row per round ...

Thursday, 01/09/16

A) Deadlift 3 - 3 - 3 - 3 - 3 - 3 B) Find the max load for the following complex: Power Clean + 2 Hang Power Cleans + 3 Front Squats + 1 Jerk https://www.youtube.com/watch?v=SuSS7YD8SAw...

Wednesday, 31/08/16

Choose two of the following options: A) 3 rounds for time: 500m Row 100 Double Unders B) 3 rounds for time: 21 Wall Ball (9/6kg) 21 Toes-to-Bar C) 3 rounds for time: 30 Situps 20 Weighted Lunges (2 x 20/15kg. Scale to one DB or unweighted) 10 Dumbell Push Presses (2 x 20/15kg) - 15 minute time cap for...

Tuesday, 30/08/16

A) Power Snatch 3 RM B) Press 5 RM C) AMRAP in 7 minutes: 1 Burpee 2 Situps 3 Squats 4 DB Power Snatch (20/15kg) (^use heavier DB or KB) https://www.youtube.com/watch?v=2zoqw560i3M...

Monday, 29/08/16

Rotating EMOM for 30 minutes: A) 3 Power Cleans B) 30 second Row for Cals C) 5 Bar Muscle-Ups or 5 Pull-Ups + 5 Dips ...

Sunday, 28/08/16 – Rest Day

Saturday, 27/08/16

6:00am, 8:00am CrossFit A) Overhead Squat 6 x 8 - off the deck B) For time: 5 rounds of: 4 Alt OH Lunges (24/16kg) 5 Burpee Box Jumps (24/20") Then 400m Run 5 rounds 0f: 4 Alt OH Lunges (24/16kg) 5 Burpee Box Jumps (24/20") 7:00am Barbell Free A) 6 x 200m Row B)  As above 7:00am Weightlifting    ...