Daily WOD

Monday, 18/04/16

HAPPY BIRTHDAY SANDY! A) Every 90 seconds for 5 rounds: 5 Power Cleans + 1 Rope Climb B) AMRAP in 10 minutes: 50 Double Unders 40 Wall Ball (9/6kg) 30 KB Swings (24/16kg) 20 Toes-to-Bar 10 Front Rack Lunges (60/40kg) ...

Sunday, 17/04/16 – Rest Day

Saturday, 16/04/16

Normal schedule resumes. 6am, 8am - CrossFit 7am - Barbell Free CrossFit, Weightlifting with Paige. All workouts today are barbell free. You can choose from three options: A) "Hortman" AMRAP in 45 minutes 800m Run 80 Squats 8 Muscle-Ups B) "Maupin" 4 rounds for time 800m Run 49 Pushups 49 Situps 49 Squats C) "Tumilson" 8 rounds for time 200m Run 11 Dumbbell Burpee Deadlifts (2...

Friday, 15/04/16

A) "Helen" 3 rounds for time: 400m Run 21 KB Swings (24/16kg) 12 Pull-Ups B) 5 x 8 Alt. Dumbbell Ground-to-Overhead ...

Thursday, 14/04/16

Every 3 minutes for 5 rounds of each: A) 2 Split Jerks (singles) 5 Dumbbell Bench Press 30 Double Unders B) 2 Cleans (singles) 10 Dips 30 Double Unders ...

Wednesday, 13/04/16

A) Back Squat 5 x 8 B) Tabata Row (Cals) Toes-to-Bar - complete all 8 intervals of one station before changing ...

Tuesday, 12/04/16

A) "Diane" For time: 21-15-9 Deadlifts (102.5/70kg) HSPU Then  B) "Zoe" For time: 30 Muscle-Ups or C) For time: 17-13-9-5 KB Front Rack Lunges (2 x 24/16kg) Chest-to-Bar Pull-Ups or D) For time: 17-13-9-5 Dumbbell Snatches (Alt. 20/15kg) Weighted Situps (20/15kg) Goblet Squats (20/15kg) ...

Monday, 11/04/16

A) AMRAP in 12 minutes: 5 Clusters (52.5/35kg) 10 Box Jumps (24/20") 15 Wall Ball (9/6kg) B) Death by Power Snatches (52.5/35kg) Min. 1 - 2 Power Snatches Min. 2 - 4 Power Snatches Min. 3 - 6 Power Snatches - increment by 2 reps each round - continue for as long as you are able...

Sunday, 10/04/16

Ax-Men ...

Saturday, 09/04/16

2106 CrossFit King Team Challenge NB. There are some minor changes to the original schedule. Please arrive by 7am for the athlete briefing so we can run on time. Event 1 - ORGANISED CHAOS (Rowing, Double Unders, Box Jumps, KB Swings, Pull-Ups, Shuttle Runs) Heat    Start...