Workout Of The Day

WOD 7/9/18

By |September 6th, 2018

Warm up

800m steady jog

Squat & Shoulder warm Up

 

Wod 1

Flash Flood

2 Rounds

400m Run

21 Thrusters 43/30

8 min Cap

 

Wod 2

Midlands Final

30 Snatch

30 Pull Ups

20 Snatch

20 Chest to Bar

10 Snatch

10 Ring MU (Dips)

 

Rx – 50/35

 

18 min Cap

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WOD 6/9/18

By |September 5th, 2018

Warm up

400m Run/Row

Pistol/Bar MU tekkers

 

Wod 1

In 8 minutes build to moderate single power cluster

 

12 minute amrap

30s on/30s off

10 KB Swings 24/16

10 Clean & Jerk 35/25

10 Bar Facing Burpees

 

Wod 2

European Champs WOD 2

7 min AMRAP

6 Bar MU (Box Bar MU)

12 Pistols*

 

*scale 2x Air squats

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WOD 5/9/18

By |September 4th, 2018

Warm up

General Warm Up & Set up equipment for WOD

 

Wod

500m Row

100 Box Steps

500m Ski

80 Knees to Elbow

500m Row

60 DB Hang Clean & Jerk 22.5/15

500m Ski

40 HSPU

500m Row

20 Bear Complexes 50/35

500m Ski

 

40 min Cap

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WOD 4/9/18

By |September 3rd, 2018

Warm up

Tabata Double Unders

Lowest number hit is your score

 

Wod 1

Even Stevens

16 min EMOM

Odd – Max Cal Row

Even – 10 HR Press Ups + 20 Double Unders

 

Wod 2

Cindy or Mary

20 min AMRAP

5 Pull Ups

10 Press Ups

15 Air Squats

 

Or

 

5 HSPU

10 Pistols

15 Pull Ups

 

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WOD 3/9/18

By |September 2nd, 2018

Warm up

4 min AMRAP

10 Air Squats

5 Burpees

 

J.E warm up & build weight for wod 1

 

Wod 1

16 min AMRAP

800m Run

1 Front Squat

400m Run

1 Front Squat

 

*Pick your own weight (from floor)

 

Score – reps x weight

 

Wod 2

Saved by the Barbell

3 Rounds

1 min Burpees

1 min Wall Balls

1 min Deadlifts

1 min DB Sit Ups

1 min Hang Power Cleans

1 min Rest

 

Rx – 50/35

Score is total reps

 

– – –

A CrossFit Foundation Workout for Kids

Saved by the Barbell is an annual, world-wide CrossFit community Labor Day workout and fundraising effort to bring CrossFit to more kids everywhere.

Join CrossFit HQ and the CrossFit Foundation on September 1, 2018 to help build the life-saving culture of CrossFit for Kids in our schools, our parks, our neighborhoods, our communities. With your help, we can put the kids who need it most on a path to life-long health. That’s what Saved by the Barbell is all about.

Proceeds from the workout will support the development and growth of CrossFit programs for kids in schools, recreation centers, and communities everywhere. Your efforts will fund training for teachers, put new equipment in schools, and support the health and fitness of thousands of children.

CrossFit For Kids: Saved by the Barbell brings together the affiliate community in the generous spirit of the CrossFit for Hope, Hotshots19, and Fight Gone Bad fundraiser workouts.

https://www.crossfit.com/foundation/crossfitforkids

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WOD 31/8/18

By |August 30th, 2018

Warm up

5 Rounds

100m Run

10 Air Squats

5 Walk Outs

 

Wod 1

Assaulting Karen

150 Wall Balls

 

Every Drop

10/6 Cal Assault Bike

12 min Cap

 

Wod 2

Annie XL

50-40-30-20-10 Reps

Double-Unders

Sit-Ups

Cal Ski

 

18 min cap

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WOD 30/8/18

By |August 29th, 2018

Warm up

1 min on any machine

Barbell Warm Up + J.E warm up

 

Girls Gone Wild

Fran

21-15-9

Thrusters 43/30

Pull Ups

10 min Cap

 

Rest 5 mins

 

Diane

21-15-9

Deadlift 100/70

HSPU

10 min Cap

 

Rest 5 mins

 

Amanda

9-7-5

Ring Muscle Up

Squat Snatch 60/40

10 min Cap

 

*don’t wait for caps

 

40 min Total

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WOD 29/8/18

By |August 28th, 2018

Warm up

3 Rounds

10 Ski Cals

10 Press Ups

20s dead hang

 

Warm up clean

 

Wod 1

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats

Bar-facing burpees

Men use 22.5/15

 

Workout 18.2a

1-rep-max clean

 

12 minute cap

 

Wod 2

Team Series

For Time:

6-9-12-15-18

Squat Clean 60/43

Burpee Box Jump

 

16 min Cap

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WOD 28/8/18

By |August 27th, 2018

Warm up

5-4-3-2-1

Strict Pull Up

Ring Dip

Press up

 

Warm up for WOD 1 A

 

Wod 1

30 Ring Muscle Ups for time or AMRAP 7

*try to start with a max set

 

3 minute rest.  On 10 minutes:

1k run/row for time

 

Wod 2

Comptrain Open Test

AMRAP 20:

50 Wallball Shots, 20/14

50 Double-Unders

40 Box Jumps

40 Toes-to-Bar

30 Chest-to-Bar Pull-ups

30 Burpees

20 Power Cleans 65/45

20 Jerks

10 Power Snatch

10 Muscle ups

 

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WOD 24/8/18

By |August 23rd, 2018

Warm up

10-8-6-4-2

Strict Pull Up

20 Double unders between sets

 

Rope Climb Tekkers

 

Wod 1

10 Rounds

100m Run

1 Rope Climb*

 

*Rx+ Legless

 

12 min Cap

 

Wod 2

Half Bad

18 min AMRAP

30 Deadlift 60/40

15 Pull Ups

20/15 Cal Bike

15 Pull Ups

 

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