CROSSFIT SKILL Handstand push-ups TEAM WOD With a partner for time: 300m kb farmers carry 80 overhead plate lunges 20kg / 15kg 60 push ups 40 hang power cleans 60kg / 40kg 20 wall walks OLY LIFT #1. 7 x 2 clean pulls @ 100-120% #2. 12 minutes to establish heavy complex: 1 power […]
CROSSFIT SKILL Handstand push-ups TEAM WOD With a partner for time: 300m kb farmers carry 80 overhead plate lunges 20kg / 15kg 60 push ups 40 hang power cleans 60kg / 40kg 20 wall walks OLY LIFT #1. 7 x 2 clean pulls @ 100-120% #2. 12 minutes to establish heavy complex: 1 power […]
CROSSFIT TESTING 1RM push press 7 reps @ 50% 5 reps @ 60% 3 reps @ 70% 2 reps @ 80% 1 rep 1 rep 1 rep New member Jesse getting it done – 85kg! WOD For time: 21-15-9 Push press 50kg / 30kg Box jumps 24″ / 20″ Front squats (same weight as PP) […]
CROSSFIT CARDIOVASCULAR/STRENGTH ENDURANCE 10 x 45 second work / 15 second rest 3 burpees 6 ball slams 9 air squats Rest 2 minutes 10 x 45 second work / 15 second rest 12 KB lunges 24kg / 16kg 6 v-ups or ab-mat sit-ups Rest 2 minutes 2 x 300m sprint *best effort recorded
CROSSFIT TESTING 1 RM deadlift 7 reps @ 50% 5 reps @ 60% 3 reps @ 70% 2 reps @ 80% 1 1 1 WOD 3 rounds for time: 50 double unders 30 wall balls 10kg / 6kg 10 heavy KB swings BOXFIT #1. 3 x 30 second AMRAP 10 straight jabs 10 high jabs […]
CROSSFIT STRENGTH Back squat 9-9-9-9 *One max effort at final weight WOD 5 rounds for time 200m run 12 overhead squats 45kg / 30kg 12 KB swings 32kg / 16kg
CROSSFIT STRENGTH Bent over row 10-10-10 5-5-5 *Between each working set complete 10 deltoid plate raises WOD 3 rounds 1 minute thrusters 20kg / 15kg 1 minute double unders 1 minute burpee box jumps 1 minute row (calories) 1 minute rest *score = total reps OLY LIFT 1. 5 x 3 snatch deadlift 110-120% 1RM […]
CROSSFIT SKILL Rope climbs WOD For time: 30 wall balls 10kg / 6kg 30 toes to bar 30 overhead plate lunges 20kg / 15kg 20 wall balls 10kg / 6kg 20 toes to bar 20 overhead plate lunges 20kg / 15kg 10 wall balls 10kg / 6kg 10 toes to bar 10 overhead plate lunges […]
CROSSFIT OLY/SKILL Snatch STRENGTH ENDURANCE Every 30 seconds for 8 minutes 2 power snatches Rest 3 minutes EMOM 8 minutes 3 deadlifts 100kg / 60kg 5 lateral burpees over bar WOD 3 rounds for time 5 power snatches 60kg / 40kg 10 lateral burpees over bar
CROSSFIT STRENGTH Push press 5-5-5-5-5 *1 minute double under practice between sets WOD “Chief” 5 x 3 minute rounds (1 minute rest between each round) 3 power cleans 60kg / 40kg 6 push ups 9 air squats BOXFIT Finisher – 12 minute AMRAP Boxing complex (each partner): 10 jabs 10 high jabs 10 uppercuts 10 […]