Workout Of The Day

WOD 21/9/18

By |September 20th, 2018

Warm up

4 Rounds

10 Cal Ski

5 Hauls/1 Legless

 

Rope Climb Tekkers

 

Wod 1

24 min AMRAP

800m Run

40 HSPU

4 Rope Climbs

(The sets are challenging for a reason, scale where necessary).

 

Wod 2

FRFUK Power Test

50m Shuttle Run

10 Thruster 60/40kg

50m Shuttle Run

10 Power Snatch

50m Shuttle Run

10 Clean and Jerk

 

6 min cap

 

 

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WOD 20/9/18

By |September 19th, 2018

Warm up

400m Gentle Jog

10 Walk Outs

10 Up Downs

400m Gentle Jog

 

Wod 1

Crossfit.com

4 Rounds

25 Cal Row

25 Burpees

14 min Cap

 

Wod 2

6 Rounds

2 Back Squat @ 80%

6 Ring MU

12 Burpee Box Jumps

21 min Cap

 

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WOD 19/9/18

By |September 18th, 2018

Warm up

General Warm Up + Prep equipment for Wod

 

Wod 

75 Toes to Bar

75 Cal Ski

200m Sandbag Run

75 STOH 35/25

75 Cal Bike

200m DB Run*

75 DB Box Overs*

75 Cal Row

200m Sandbag Run

75 Pull Ups

75 Burpees

200m DB Run*

 

40 min Cap

 

*1 x 22.5/15 Dumbbell

 

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WOD 18/9/18

By |September 17th, 2018

Warm up

5 min AMRAP

15 Air Squats

10 Kb Swings 24/16

 

Barbell Warm Up

 

Wod 1

Every 3 minutes for 18 minutes

– 4 Back Squat @ 80%

– 8 Max vertical jumps

– 1 minute recovery bike

 

Wod 2

Girl of the Week

Elizabeth

21-15-9

Squat Clean 60/43

Ring Dip

14 min Cap

 

Build to a heavy Squat Clean in remaining time

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WOD 17/9/18

By |September 16th, 2018

Warm up

10-8-6-4-2

Strict Pull Up

Strict Press 20/15

 

Barbell Shoulder Warm Up

 

Wod 1

In 5 minutes, build to 5RM Strict Press

In 5 minutes, build to 5RM Push Press

In 5 minutes, build to 5RM Jerk

 

Wod 2

FRFUK BW Endurance Test

10 Rounds

10 Double Unders

3 Pull Ups

2 C2B

1 Bar Muscle up

 

Immediately into

100 Double Unders

21 Pull ups

15 C2B

9 Bar Muscle Up

 

18 Min cap

 

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WOD 14/9/18

By |September 13th, 2018

Warm up

400m Run

General movement Tekkers (MU/Rope Climbs/D Balls)

 

Wod 1

16 min Alternating EMOM

– 2 Rope Climbs/1 Legless

– 6 D-Ball over shoulder

– 5 Ring MU*

– 40s Plank Hold

 

*pick an appropriate scale for 30-40s of work

 

Wod 2

18 min AMRAP

6 Bar MU

15 Deadlift 60/40

40 DB Snatch 22.5/15

 

6 Bar MU

20 Deadlift 80/55

40 DB Snatch 22.5/15

 

6 Bar MU

25 Deadlift 100/70

40 DB Snatch

 

6 Bar MU

30 Deadlift 120/85

40 DB Snatch

 

Then AMRAP Bar MU

 

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WOD 13/9/18

By |September 12th, 2018

Warm up

General Warm Up and Set up Equipment for WOD

Wod 

100 AB Mats

1km Row

75 Hang Power Snatch 35/25

1km Ski

50 DB Squat Clean 2 x 22.5/15

1km Row

25 Hang Squat Clean Thruster + Jerk 35/25

1km Ski

40 min Cap

 

 

 

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WOD 12/9/18

By |September 11th, 2018

Warm up

4 min AMRAP

5 Walk Outs

10 Small Kips

5 Up Downs

 

J.E Warm Up for Squat

 

Wod 1

10 min AMRAP

Max accumulative Toes to Bar*

 

Every break

10 V Sits

10 Hollow Rocks

10 Cal Ski

 

*Scale to K2E to get sets of 10+

 

Wod 2

6 Rounds

3 Back Squats @ 80%

97 Double Unders

 

18 min Cap

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WOD 11/9/18

By |September 10th, 2018

Warm up

5 Rounds

10 Strict Press 20/15

30s HS Hold

30s Dead Hang

 

Build Strict Press Weight

 

Wod 1

E3MOM 15

2 Strict Press @ 80%

8 Strict HSPU

2 Strict MU

8 Double KB GTOH

 

Scale

2 Strict Press @ 80%

8 Scaled HSPU*

2 Strict PU/2 Dip

8 Double KB GTOH

 

Wod 2

3 x 5 min AMRAP’s

1 min rest between

 

20 HR Burpees

15 Chest to Bar

10 Power Cleans 50/35

 

In remaining time –

Max STOH 50/35

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WOD 10/9/18

By |September 9th, 2018

Warm up

3 rounds

6 box overs

6 air squats

6 air lunges

 

J.E Warm Up + build weight for squat. 8 mins total time

 

Wod 1

E2MOM 12

2 Back Squat @ 80%*

10 Russian KB Swings 32/24

 

*15s Back Rack Hold after 2nd Rep

 

Wod 2

Girl of the Week

Kelly

5 Rounds

400m Run

30 Box Jumps

30 Wall Balls

 

30 min Cap

 

If finish before the cap accumulate 2 mins each leg couch stretch

 

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