Workout Of The Day

WOD 16/7/18

By |July 15th, 2018

Warm up

– 400m Run/Row

– J.E + Squat Warm Up

 

Wod 1

Everest

21-15-9

Back Squat 140/100

Strict HSPU*

 

*Back Squat should be heavy (80%+)

**Scale to kipping or pike HSPU

20 min Cap

 

Wod 2

14 min AMRAP

24 Press Ups

16 Pistols

8 Toes to Bar

 

100m Run Between Rounds

 

*keep moving!

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WOD 13/7/18

By |July 12th, 2018

Warm up

5 min AMRAP

10 Pulls Ski

10 Heavy Wall Ball

10 Clean & Jerk 20/15

 

Wod 1

Grace

30 Clean & Jerks 60/40*

Begin with Max set

Straight into 1 mile run

16 minute cap

 

Wod 2

20 min AMRAP

1 min on/1 min off

15 Front Squats 60/40

10 STOH

5 Ring Muscle Ups

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WOD 12/7/18

By |July 11th, 2018

Warm up

General Warm Up & set up equipment for WOD

 

Wod 

40/30/20/10

Hang Power Clean 50/35

Box over burpees

Toes to Bar

 

Check out

15 Rope climbs

 

40 min Cap

 

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WOD 11/7/18

By |July 10th, 2018

Warm up

5 min AMRAP

100m run

10 Air Squats

10 Press Ups

 

– Bar muscle up drill – CF Gymnastics

 

Wod 1

15 min Alternating EMOM

5 Bar muscle ups/strict pull ups

15 Bike Cals

30 Air Squats

 

Wod 2

4 Rounds

30 Wall Balls

200m run*

 

*carry your Wall ball

 

16 min Cap

 

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WOD 10/7/18

By |July 9th, 2018

Warm up

-Steady 400m jog/row

– Establish a max set of max Ring Dips

Rest 2 mins then Repeat

 

Wod 1

CrossFit.com

7 min AMRAP

200m Row

50 Double Unders

 

Wod 2

8 min AMRAP

8 Power Snatch 60/40

8 HSPU

 

Rest 4 mins

 

8 min AMRAP

16 Deadlifts 80/55

16 Ring Dips

 

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WOD 9/7/18

By |July 8th, 2018

Warm up

5 min AMRAP

– 10 Cals Row/ski

– 10 Slow air squats

– 10 Lunges

– 10 Walk outs

 

– J.E + Barbell warm up

 

Wod 1

Crossfit Weightlifting

 

Snatch Balance

6 x 1 @ building weight

 

Hang Squat Snatch + Squat Snatch

5 x 1 @ building weight

 

18 min Cap

 

Wod 2

18 min AMRAP

20 Pull Ups

20 KB Swings 24/16

20 Box Jumps

20 Cals (Ski/Bike)

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WOD 6/7/18

By |July 5th, 2018

Warm up

Mobilise, barbell warm up and build weight

 

Wod 1

Randy

75 Power Snatch 35/25

 

In remaining time build to a heavy –

Hang Power Snatch

14 min Cap

 

Wod 2

Open Wod 15.3

14 min AMRAP

7 Ring Muscle Ups

50 Wall Balls

100 Double Unders

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WOD 5/7/18

By |July 4th, 2018

Warm up

Arrive early and get warmed up and stretched

 

Wod 1

For Time:

20 Burpees

400m Run

19 Burpees

400m Run

18 Burpees

400m Run

17 Burpees

400m Run

16 Burpees….

 

*Continue in this rep scheme down to 1 Burpee

 

*NO TIME CAP*

 

 

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WOD 4/7/18

By |July 3rd, 2018

Warm up

3 Rounds

10 Ski Cals

10 Press Ups

20s dead hang

 

Double Under Tekkers

 

Wod 1

Flight Simulator

5-10-15-20…50….20-15-10-5

Unbroken sets of Double Unders

12 min cap

 

*If you trip or break your current set starts again

 

If don’t have linked double unders?

1 min on/1 min off

Max Du’s/Singles

1 min rest

 

Wod 2

Fight Club

3 Rounds

1 min Thrusters 43/30

1 min Power Cleans

1 min Box Jump Over

1 min Pull Ups

1 min Bike Cals

1 min Rest

 

Score = Total reps across the 3 rounds

 

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WOD 3/7/18

By |July 2nd, 2018

Warm up

In Pairs

5 x 20 pulls row/Ski

Partner does barbell mobility

 

J.E warm up & build weight

 

Wod 1

4 min EMOM

3 Squat Clean & Jerks

 

Rest 1 min

 

4 min EMOM

2 Squat Cleans + 1 Jerk

 

Rest 1 min

 

6 min EMOM

1 Squat Clean & Jerk

 

*use first 2 EMOM to warm up – then 6 attempts to hit a 1rm. If max out C&J continue with just Clean.

 

Wod 2

Jerk Ladder

18 Push Jerks 60/40

20 Ab Mats

15 Push Jerks 70/45

20 Ab Mats

12 Push Jerks 80/55

20 Ab Mats

9 Push Jerks 90/60

20 Ab Mats

6 Push Jerks 100/65

20 Ab Mats

3 Push Jerks 110/70

 

18 min Cap

 

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