STRENGTH Front Squats Superset with Back Squats 4 sets of the following – approximately at 65% of back squat 5 front squats followed by 10 back squats WOD 3 rounds for time 15 Thrusters 45kg 25 Burpees 50 Double UnderS s
12 Min Skill/Gymnastic Alternating EMOM Odd – 5 Bar Muscle Ups or 10 Chest to Bars or 15 Pull Ups (Choose One Option) Even – 50 Double Unders WOD 5 Rounds For Time: 180m Run 30 Overhead Plate Lunges 25/15 KG 15 Toes To Bar FINISHER Tabata – Hollow Body BODY BLITZ 18 Min AMRAP […]
STRENGTH ENDURANCE Every 2 Minutes For 3 Rounds – 7 Deadlifts At 70% Of 1 Rep Max Straight Into Every Minute On The Minute For 4 Rounds – 3 Deadlifts At 80% Of 1 Rep Max WOD 12 Minute Ascending AMRAP 5 – 10 – 15 – 20 – 25 – 30 – 35 etc […]
7:30 AM – BUDDY BOOTCAMP 3 Rounds 600m Row (300m Each) Max KB Swings Each 24/16kg Max OH Plate Lunges 25/15kg 30 Burpees (15 each) * Score = Total KB Swings + Total OH Plate Lunges 3 Min Rest 8 Min AMRAP 50 Wall Balls 50 Lunges 2 Min Rest 3 Max Effort Bridge Holds […]
CROSSFIT For Time: Rx 3000m Row 300 Double Unders 3 Mile Run (4.8km) Scaled 3000m Row 600 single skips 3 Mile Run (4.8km) The workout is one of the workouts which the World Games Competitors have to perform during the Games. We gave the class the choice to either complete this as an individual or […]
CROSSFIT STRENGTH 7 Sets of the following : 4 Front Squats + 1 “5 sec Paused Front Squat” *Increase load every set ** Work up to a max weight WOD “Karen” 150 Wall Balls 10/6kg for time OLYMPIC LIFTING A) Split Jerks – 5 sets of 3 reps B) Clean Complex – 12 mins 1 full clean […]
CROSSFIT Olympic Lifting EMOM 3 squat cleans 2 push jerks * EMOM should be performed at 80% of your 1 Rep Max Push Press 10 min AMRAP 5 shoulder to overhead 52.5/35 10 deadlifts 52.5/35 15 box jumps 24″/20″ The above workout was performed during the CrossFit Opens in 2013 in the second week. Hence […]
CROSSFIT STRENGTH 5 sets of below superset: Max effort pull-ups (strict, kipping or butterfly) 30 KB Russian twists WOD For time: 25 thrusters 42.5kg / 30kg 50 double unders 20 thrusters 40 double unders 15 thrusters 30 double unders 10 thrusters 20 double unders 5 thrusters 10 double unders
CROSSFIT SKILL 12 minute EMOM alternating: Odd minute: # handstand push-ups Even minute: # toes to bar WOD 4 rounds for time: 100m run 10 burpees 10 KB swings 24kg / 16kg 10 burpees 10 KB swings 24kg / 16kg 10 burpees 10 KB swings 24kg / 16kg 10 burpees 10 KB swings 24kg / […]
CROSSFIT 1RM TESTING Back squat WOD For time Buy in: 30 back squats 60kg /40kg 5 rounds for time 14 handstand push-ups 7 power cleans 60kg / 40kg 14 toes to bar Buy out: 30 front squats 60kg / 40kg