WOD

WOD
1 Min On, 1 Min Off
Sled Pull 60Kg/40Kg
Row (Cals)
OH Plate Lunges 15Kg/10Kg
Bench Press 40Kg/25Kg
Plate Farmers Walk 15Kg/10Kg * 2
Med Ball Twists 20lb/14lb
3 Rounds

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WOD

WOD 1 (Courtesy to CrossFit Clitheroe)
10-8-6-4-2
Deadlift 50Kg/35Kg
Power Clean 50Kg/35Kg
Double Hop Burpee

WOD 2
30 Thrusters 20Kg/15Kg
3 Rounds of Cindy
20 Thrusters 20Kg/15Kg
3 Rounds of Cindy
10 Thrusters 20Kg/15Kg

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WOD

Skill Work

Ring Inversion, Skin the Cat, Back Lever

 

WOD

Run 400 Metres/Row 500 Metres (Alternate)

10 Plate Burpees

15 DB Push Press 20Kg/12.5Kg

20 Wall Ball 20lb/14lb

25 Sit Ups

30 Squats

4 Rounds for Time

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WOD

Row 1000 Metre TT

WOD
3 Shuttle Runs
6 Burpee Plate Jumps
9 Box Jumps 30"/24"
12 Plate GTO 20Kg/15Kg
AMRAP 20 Mins

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WOD

Banded KBS
EMOM 10 KBS for 10 Mins

WOD
"Helen"
Run 400 Metres
21 KBS
12 Pull Ups
3 Rounds for Time

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WOD

WOD
Sled Pull/Prowler Push
Pull Ups/HRPU's
Med Ball Sit Ups/Med Ball Twists
Push Press/Thrusters
Row/Cycle
Goblet Squats/KBS
2 Mins On/ 30 Secs Rest

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WOD

Turkish Get Up
Work Up to 1RM

WOD
10 Alternate DB Snatches 25Kg/15Kg
10 Box Jumps 24"/16"
AMRAP 15 Min

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WOD

WOD
In 5 Mins at each Station
Row 500 Metres
Max KBS 24Kg/16Kg
Rest 90 Secs
6 Shuttle Runs
Max Wall Ball 20lb/14lb
Rest 90 Secs
100 DU's
Max Bench Hops
Rest 90 Secs
100 Med Ball Sit Ups 20lb/14lb
Max Burpee Plate Hops
Rest 90 Secs
Run 400 Metres
Max Shoulder Press 20Kg/15Kg

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WOD

Back squat
2   2   2   2   2   2   2   2   2   2

WOD
2-4-6-8-10-12-10-8-6-4-2
Box Jumps 30"/20"
Front squat 60Kg/40Kg

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WOD

400 Metre TT
Repeat * 3 with 2 Mins Rest

WOD
10 Thrusters 20Kg/15Kg
10 Ring Rows
10 OH Plate Lunges 15Kg/10Kg
10 HRPU's
10 Rounds for Time

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WOD

2 Min On, 30 Secs Off
Prowler Push
DB Farmers Walk
Sled Pulls
Farmers Walk Handles
Barrow Push
Plate Carry

WOD
5 Box Jumps 24"/16"
10 Russian KBS 28Kg/20Kg
15 Med Ball Twists 20lb/14lb
AMRAP 15 Min

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WOD

Bench Press
3   3   3   3   3   3   3   3  

WOD
21-18-15-12-9-6-3
Floor Press 60% 3RM
Ring Rows
Bar Hops

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WOD

WOD
10 Runs (100 Metres)
10 Thrusters 20Kg/15Kg
AMRAP 4 Mins
10 GHD Sit Ups
10 KBS 24Kg/16Kg
AMRAP 4 Mins
10 Pull Ups
10 HRPU's
AMRAP 4 Mins
10 Box Jumps 24"/20"
10 Wall Ball 20lb/14lb
AMRAP 4 Mins
Row 100 Metres
10 DB Bench Press 20Kg/12.5Kg
AMRAP 4 Mins
90 Secs Rest Between

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WOD

Deadlift
1   1   1   1   1   1   1   1   1   1

WOD
10-9-8-7-6-5-4-3-2-1
DU's
Deadlift 50% 1RM
Burpee Bar Hops
Med Ball Sit Ups 20lb/14lb
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WOD

WOD
Run 400 Metres
20 Box Jumps 24"/20"
20 Push Press 42.5Kg/30Kg
5 Rounds for Time

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WOD

WOD
"Murph"
Run 1 Mile
100 Pull Ups
200 Press Ups
300 Squats
Run 1 Mile

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WOD

Choose 1 of the following:
500 Metre Row TT
1000 Metre Wattbike TT
400 Metre Run TT

Partner WOD
Row / Wall Ball 20lb/14lb
10 Metre Shuttle Run / KBS 24Kg/16Kg
Burpee Box Jump 13"/9" / Med Ball Sit Ups 20lb/14lb
Skip / OH Plate Lunges 15Kg/10Kg
5 Mins Work, 90 Secs Rest

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WOD

Back Squat
2   2   2   2   2   2   2   2   2   2

WOD
Run 400 Metres
10-9-8-7-6-5-4-3-2-1
DB Push Press 20Kg/12.5Kg
Box Jumps 25/17"
Run 400 Metres

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WOD

10 * 60 Metre COD Sprints

WOD
30 Med Ball Sit Ups 20lb/6Kg
25 Thrusters 20Kg/15Kg
15 Push Press 20Kg/15Kg
10 Ring Rows
3 Rounds for Time

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WOD

WOD
15 Bench Hops
15 Med Ball Twists 20lb/14lb
AMRAP 6 Mins
10 Deadlift 80Kg/50Kg
10 Pull Ups
AMRAP 6 Mins
Row 125 Metres
10 KBS 24Kg/16Kg
AMRAP 6 Mins
10 Parallettes Press Ups
10 Parallette Dips
AMRAP 6 Mins
90 Secs Rest Between AMRAP's

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