CROSSFIT INTERVAL 3 x 300m row 45 second rest between each STRENGTH 5 x max effort strict pull ups 90 second rest between each PARTNER WOD ‘KAREN’ 10kg / 6kg *while one partner completes wall ball reps, the other does 100m KB farmers carry (24kg / 16kg) CIRCUIT FINISHER 12 minute AMRAP 10 burpees 15 […]
CROSSFIT SKILL Alternating tabata Toes to bar Double unders STRENGTH Push press 7-7-7-7 WOD 4 rounds for time 15 KB swings 24kg/16kg 15 ball slams 15kg/12kg
CROSSFIT SKILL Alternating tabata Toes to bar Double unders STRENGTH Push press 7-7-7-7 WOD 4 rounds for time 15 KB swings 24kg/16kg 15 ball slams 15kg/12kg
CROSSFIT STRENGTH ENDURANCE 10 minutes alt. every 30 seconds: 5 front squats @ 60% 1RM 2 -10 push-ups REST 5 MINS 7 minutes every 30 seconds: 2 power cleans (same weight as FS) REST 3 MINS WOD 4 minute AMRAP Burpees *EMOM 2 rig to wall runs BOXING (6:30pm) #1. Death by jabs Every 15 seconds […]
CROSSFIT – BRING A BUDDY SAT (7:30AM) WOD PART A 15 min Partner AMRAP 20 wall balls 10kg / 6kg 20 med ball sit-ups 10kg / 6kg REST 5 MINUTES WOD PART B 8 minute Partner AMRAP 20 Russian KB swings 20 KB lunges *while one partner works, the other partner does a dead hang from […]
CROSSFIT – BRING A BUDDY SAT (7:30AM) WOD PART A 15 min Partner AMRAP 20 wall balls 10kg / 6kg 20 med ball sit-ups 10kg / 6kg REST 5 MINUTES WOD PART B 8 minute Partner AMRAP 20 Russian KB swings 20 KB lunges *while one partner works, the other partner does a dead hang from […]
CROSSFIT STRENGTH Back Squat 12-12-12-12 WOD 12 min AMRAP 50 lunges 40 ab mat sit ups 30 pull-ups / jumping pull-ups 20 push-ups 10 burpees BODY BLITZ CrossFit WOD THEN 2 x 500m row sprints 1:1 rest/work ratio *slowest time recorded + time difference
CROSSFIT SKILL / STRENGTH Clean and jerk technique EMOM 10 minutes 3 clean and jerks 3 explosive jumps WOD 2 x 500m row sprint *worst time recorded with difference between best and worst time OLY LIFT #1. Clean shrugs 2-2-2-2-2-2-2 #2. Clean and jerk complex 1 power clean 1 front squat 2 shoulder to overhead […]
BOXFIT (6AM) #1. For time: Jabs 10-20-30-40-50-40-30-20-10 Run 2 rig between every set #2. Partner AMRAP – 10 min 100 punches (each) 10 high knees (each) 20 KB swings (each) #3. EMOM – 10 min 5 burpees Max jabs in remaining time CROSSFIT (5:30PM) STRENGTH Strict Press 10-8-5-5-5-3-3 WOD 3 rounds for time 40 double unders 20 […]
CROSSFIT SKILL Max effort pull-ups WOD 3 rounds: 1 minute burpees 1 minute ab mat sit-ups 1 minute ball slams 15kg / 12kg 1 minute rowing 1 minute rest Score = total reps