WOD ARCHIVE - CROSSFIT TRAINING


WOD Archive

Last 7 Days WODS

  • Friday Mar 5, 2021

    Shoulder Press

    2-2-2-2-2

  • Friday Mar 5, 2021

    2 Push Press + 1 Split Jerk

    1-1-1-1-1

  • Friday Mar 5, 2021

    Split Jerk 5x1

    Split Jerk for load:
    #1: 1 rep
    #2: 1 rep
    #3: 1 rep
    #4: 1 rep
    #5: 1 rep

  • Friday Mar 5, 2021

    Fitness Option:

    AMRAP in 14mins of:
    12 BarbellPush Press 50kg/35kg
    16 Cal Row
    20 Push-ups
    24 V-Ups

  • Thursday Mar 4, 2021

    In teams of 3 Complete 4 rounds EACH of the following 3 minute AMRAP:

    20 Wall Balls 20lb/14lb
    250m Row/500m Bike
    Max Reps Burpee Box Jump Overs 24”/20”

    *One person works while the other 2 rest.

  • Wednesday Mar 3, 2021

    For Time:

    5-4-3-2-1 Reps of:
    Hang Power Snatch 60kg/42.5kg
    Ring Muscle Up

    Rest 3 mins

    21-18-15-12 Reps of:
    Hang Power Clean 60kg/42.5kg
    Pull-Up

  • Tuesday Mar 2, 2021

    Deadlift

    10-8-6-4-2

  • Tuesday Mar 2, 2021

    For Time:

    Buy In: 500m Row

    3 Rounds:
    7 Devils Press
    14 DB Box Step Overs
    35 Double Unders

    22.5kg/15kg
    24”/20”

  • Tuesday Mar 2, 2021

    Workout Intent:

    Part A: Strengthen your posterior chain with varied reps of Deadlift.
    Part B: Posterior conditioning

  • Monday Mar 1, 2021

    EMOM for 7mins:

    1 Set of Max Unbroken HSPU

  • Monday Mar 1, 2021

    Open 20.2

    Complete as many rounds as possible in 20 minutes of:
    4 Dumbbell Thrusters
    6 Toes-to-Bars
    24 Double Unders

    ♀ 22.5kg dumbbells ♂ 15kg dumbbells

  • Saturday Feb 27, 2021

    Daily WOD:

    For Time:
    30 Pull-ups
    800m Run
    30 KB Swings 24kg/16kg

    25 Pull-ups
    600m Run
    25 KB Swings 24kg/16kg

    20 Pull-ups
    400m Run
    20 KB Swings 24kg/16kg

    *Competition option = Chest to Bar Pull-Ups and 32kg/24kg KB Swing

  • Friday Feb 26, 2021

    AMRAP Repeats

    AMRAP in 5mins of:
    8 Shoulder to OH 52.5kg/35kg
    12 Lateral Burpee Over Bar
    12 KB SDHP 32kg/24kg

    Rest 3 mins

    AMRAP in 5mins of:
    8 Shoulder to OH 60kg/42.5kg
    12 Lateral Burpee Over Bar
    12 KB SDHP 32kg/24kg

    Rest 3 mins

    AMRAP in 5mins of:
    8 Shoulder to OH 70kg/50kg
    12 Lateral Burpee Over Bar
    12 KB SDHP 32kg/24kg

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