Daily WOD

Tuesday, 07/06/16

A) E2M: Hang Power Cleans 3-3-3-3-3-3-3 B) Dumbbell Snatches 3 x 10 (alternating) C) Deadball Ground-to-Shoulder 3 x 10 ...

Monday, 06/06/16

A) EMOM for 5 minutes: 2 Thrusters B) 3 rounds for time: 30 Burpees 30 Pull-Ups 30 Thrusters (35/25kg) - 20 minute time cap - Scale to a 15 minute AMRAP of 10 Burpees, 10 Pull-Ups, 10 Thrusters.  ...

Sunday, 05/06/16 – Rest Day

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