Daily WOD

Monday, 16/10/23

A) EMOM x 10 1-3: 3 x Power Clean + Push Jerk @ 60% 4-6: 2 x Power Clean + Push Jerk @ 70% 7-10: 1 x Power Clean + Push Jerk @ 80% - or lighter B) 5 x 3 minute rounds 15 Toes-to-Bar 15 SDHP (45/30kg) 15...

15 October, 2023 / 2 Comments

Saturday, 14/10/23

For time: 9 – 15 – 21 Thrusters (52.5/35kg) Pull-Ups - rest 3 minutes 3 x 100 Double Unders 12 Single Arm Devils Presses - rest 3 minutes 10-8-6-4-2 Squat Cleans Wall Walks ...

13 October, 2023 / 1 Comment

Friday, 13/10/23

A) E3M x 5 12 Bench Presses @ 60% 12 Deadlifts @ 60% B) E4M x 4 15 DB Presses 15 DB Bent Over Rows ________________________________ Fitness A) E3M x 5 12 Bench Presses 12 Deadlifts B) E4M x 4 15 DB Presses 15 DB Bent Over Rows [vc_gallery...

12 October, 2023 / 2 Comments

Thursday, 12/10/23

A) Rotating EMOM x 20 1: 20 Wall Balls (9/6kg) 2: 16 Toes-to-Bar 3: 12 HSPU 4: Squat Snatches B) 3 rft: 500m Row 25 V-Ups - rest 1 minute ____________________________________ Fitness A) Rotating EMOM x 20 1: 15 Wall Balls 2: 12 V-Ups 3: 9 DB Push Presses 4: 6 Renegade Rows B) 3 rft: 400/350m Row 20 Situps -...

11 October, 2023 / 2 Comments

Wednesday, 11/10/23

A) E2½M x 5 3 Power Cleans 3 Push Jerks 6 Muscle-Ups B) AMRAP in 15 minutes: 12 DB Front Rack Lunges (2 x 22.5/15kg) 10 Box Jumpovers (24/20”) 8 DB Power Cleans (2 x 22.5/15kg) @ 0:00, 5:00 and 10:00 100m Farmer Carry (2 x DBs) __________________________________ Fitness A) E2½M x 5 3 Power...

10 October, 2023 / 2 Comments

Tuesday, 10/10/23

A) E1½M x 10 1 - 5: 10 OHS 6 - 10: 10 Front Squats B) EMOM x 15 1: Max Calories 2: Max Effort Set of Strict Presses 3: Max Effort Set of Strict Pull-Ups _______________________________________ CFK Fit A) E1½M x 10 1 - 5: 16 Bulgarian Split Squats 6 - 10: 10...

09 October, 2023 / 2 Comments

Monday, 09/10/23

6 rft: 400m Run 16 Box Jumps (24/20”) 8 Hang Power Snatches (62.5/45kg) ____________________________________ CFK Fit 6 rft: 400m Run 16 Box Step-ups 8 Dual DB Hang Power Snatches ...

08 October, 2023 / 2 Comments

Saturday, 07/10/23

3 x AMRAP in 10 minutes: A) 0 – 10:00 15/12 Calories 15 Wall Balls (9/6kg) B) 13:00 – 23:00 10 CTB Pull-Ups 10 DB Box Stepovers (2 x 20/15kg. 24/20”) C) 26:00 – 36:00 5 Devils Presses 5 DB Thrusters - Partner option: You go, I go. Minute...

06 October, 2023 / 1 Comment

Friday, 06/10/23

A) E2M x 8 1: 5 Deadlifts @ 70% 2: 5 Bench Presses @ 70 % B) 4 x AMRAP in 4 minutes: 10 HSPU 12 Toes-to-Bar 14 Box Jumpovers (24/20”) - rest 1 minute between intervals ______________________________________ Fitness A) E2M x 8 1: 5 Deadlifts 2: 5 Bench Presses or 10 DB...

05 October, 2023 / 2 Comments

Thursday, 05/10/23

A) Rotating EMOM x 20 1: 16/13 Calories 2: 12 KB Front Rack Lunges 3: 8 Bar Muscle-Ups or 15 KB Swings 4: 4 Power Snatches B) Alt EMOM x 10 Min 1: 10 Dual KB SDHP Min 2: 10 Line-facing Burpees ____________________________________ Fitness A) Rotating EMOM x 20 1: 12/10 Calories 2:...

04 October, 2023 / 2 Comments