WOD

Back Squat

3   3   3   2   2   2   1   1   1

WOD

10 Hang Cleans 50Kg/30Kg

15 Down and Up

20 OH Alt Lunge 10Kg/5Kg

4 Rounds for Time

Post Weights and Time to Comments

WOD

Skill Work

Turkish Get Up

Work Up to 1RM

 

WOD

"Jackie"

Row 1000 Metres

50 Thrusters 20Kg/15Kg

30 Pull Ups

 

Foam Roll

 

Post Weights and Time to Comments

WOD

Skill Work

Rings- Inversions, Skin the Cat, Back Lever

 

Row 500 Metre Time Trial

 

WOD

4 Shuttle Runs

10 Bench Press 60Kg/30Kg

10 Pull Ups

Wear a Weighted Vest if you can do Pull Ups

AMRAP 20 Mins

 

Post Reps to Comments

WOD

SP-PP-PJ

3   3   3 - 3   3   3 - 3   3   3

 

WOD

Row 250 Metres / Run 150 Metres

10 Push Press 50% 3RM

10 Box Jumps 25"/17"

 

5 Rounds for Time

 

Post Weights and Time to Comments

WOD

Every 2 Mins for 12 Mins

5 Deadlift 120Kg/80Kg
2 Sled Pull 60Kg/40Kg

WOD
1 Rope Climb/3 Rope Pull Ups
5 Burpee Bar Hops
10 Deadlift 70Kg/50Kg
20 Med Ball Sit Ups 20lb/10lb

AMRAP 15 Mins

Post Weights and Reps to Comments

WOD

Pull Up Holds (Wear weighted Vest if Necessary)

For 12 Mins EMOM

WOD

6 Renegade Rows 20Kg/12.5Kg

6 DB Hang Power Snatch 20Kg/12.5Kg

6 DB Split Jerks 20Kg/12.5Kg

10 rounds for Time

Foam Roll Quads, Hamstrings, IT Band.

Post Time to Comments

WOD

WOD 1

21-15-9

Goblet Squats 28Kg/20Kg

KBS 28Kg/20Kg

KB Box Steps 28Kg/20Kg

KB Press Ups 28Kg/20Kg

WOD 2

5 Burpee Pull Ups

10 DB Clusters 15Kg/10Kg

15 DB Lunges 15Kg/10Kg

4 Rounds for Time

Post Times to Comments

WOD

Snatch Balance

3   3   3   3   3   3   3

WOD

10 Hang Power Snatch 50% 3RM

10 Box Jumps 25"/17"

10 HRPU's

AMRAP 12 mins

Post Weights and Time to Comments

WOD

Skill Work

Pose Running Drills

 

WOD

Run 150 Metres

9 Deadlift 60Kg/40Kg

6 Hang Power Cleans 60Kg/40Kg

3 Front Squats 60Kg/40Kg

7 Rounds for time

 

Post Time to comments

WOD

Front Squat

5   5   5   5   5

WOD

5 Strict Pull Ups

10 Front Squats 60% 1RM

15 HRPU's

4 Rounds for Time

Post Weights and Rounds to Comments

WOD

Skill Work

Handstand Holds, HSPU’s Max Reps * 3

Med Ball Clean

 

WOD

3 Shuttle Runs

6 HSPU's

9 Med Ball Clean and Press 20lb/10lb

12 Med Ball Sit Ups 20lb/10lb

AMRAP 20 Mins

Post Reps to Comments

WOD

Back Squat

3   3   3   3   3   3   3

WOD

5 Burpee Box Jumps 13"/9"

10 Goblet Squats 24Kg/16Kg

20 Alternating KBS 24Kg/16Kg

5 Rounds for Time

Post Weights and Reps to Comments

WOD

Skill Work

Standards of Movement

WOD

50-40-30-20-10-5

5-10-20-30-40-50

Wall Ball 20lb/10lb

Box Jumps 25"/17"

Max Unbroken HRPU's

WOD

Skill Work

DU's/Skipping

WOD

10 DU's 20 Skips

10-9-8-7-6-5-4-3-2-1

Deadlift 75Kg/50Kg

Ring Press Ups

Bar Hops

1000 Metre Time Trial Wattbike/Rower

Foam Roll Lats, Traps, Back  

WOD

Skill Work

Burgener Warm Up

Snatch

In 15 Mins work up to a 1RM Hang Power Snatch

WOD

3 Hang Power Snatch 70% 1RM

6 Pull Ups

9 Box Jumps 25"/17"

AMRAP 12 Mins

Post Weights and Reps to Comments

WOD

EMOM

Max Unbroken KBS 32Kg/20Kg

For 10 Min

WOD

 90 Secs on 30 Secs off

1.         Tyre Slams 14lb/12lb/7lb

2.         Sled Pulls 30Kg/20Kg

3.         Bench Press 30Kg/20Kg

4.         Sit Ups

5.         Rope Pull Ups

6.         Wall Ball 20lb/10lb

7.         Row – Metres

8.         Box Jumps 25”/17”

9.         Skips

10.       DB Clusters 20Kg/10Kg

Post Reps to Comments

WOD

Skill Work

Rowing

Row 500 Metres * 2

Rest 2-3 Mins Between Rows

WOD

Run 180 Metres

5 Pull Ups

10 Thrusters 30Kg/20Kg

15 BB Box Step Ups 17"/13"

AMRAP 20 Mins

Post Times to Comments

WOD

Skill Work

Handstands, Holds, HSPU's

WOD

"Fight Gone Bad"

Wall Ball 20lb/14lb

SDHP 35Kg/25Kg

Push Press 35Kg/25Kg

Box Jumps 20"/16"

Row for Calories

1 Min at Each Station

3 Rounds For Time With 1 Min Between Rounds 

Max Pull Ups

Post Reps to Comments

WOD

Front Squat

5   5   5   5   5

WOD

4 Broad Jumps 6ft/4ft

8 Hang Power Cleans 42.5Kg/30Kg

12 Front Squat 42.5Kg/30Kg

16 Press Ups

5 Rounds for Time

Post Weight and Rounds to Comments

WOD

Skill Work

Turkish Get Up

WOD

Run 400 Metres/ Row 500 Metres/20 Laps

50-40-30-20-10

KB Goblet squats 24Kg/16Kg

KBS 24Kg/16Kg

Russian Twists 24Kg/16Kg

Post Weights and Times to Comments

WOD

Wattbike Cycle 1000 Metres Time Trial

WOD

10-9-8-7-6-5-4-3-2-1

Bench Press 60Kg/30Kg

Lateral Box Jumps 21"/17"

Wall Ball 20lb/10lb

Pull Ups

Foam Roll

WOD

Skill Work

Rings - Inversions, Skin the Cat, Back Levers

 

WOD

"CrossFit Total"

Back Squat 1 Rep

Shoulder Press 1 Rep

Deadlift 1 Rep

 

Reverse Hyper 3 Sets 10 Reps

 

Foam Roll

WOD

Row 1000 Metres

EMOM for 12 Mins

5 DB Power Clean and Push Press 22.5Kg/12.5Kg

5 Box Jumps 25"/17"

WOD

4 Shuttle Runs

8 Burpee Bar Hops

20 KBS 24Kg/16Kg

5 Rounds for Time

Post Times to Comments