WOD ARCHIVE - CROSSFIT TRAINING


WOD Archive

Last 7 Days WODS

  • Tuesday Mar 26, 2019

    Push Press 5x3

    Push Press for load:
    #1: 3 reps
    #2: 3 reps
    #3: 3 reps
    #4: 3 reps
    #5: 3 reps

  • Tuesday Mar 26, 2019

    Finisher

    3 Rounds of the following Superset:
    -Max Reps Strict Pull-up
    -Max Reps Kipping Pull-up

    Scaling = Band into kipping band OR Band into ring rows.

  • Tuesday Mar 26, 2019

    Shoulder Press 5x3

    Shoulder Press for load:
    #1: 3 reps
    #2: 3 reps
    #3: 3 reps
    #4: 3 reps
    #5: 3 reps

  • Monday Mar 25, 2019

    Open 19.5

    33-27-21-15-9 reps for time of:

    • Thrusters
    • Chest-to-bar pull-ups

    Men use 95 lb.
    Women use 65 lb.

    Time cap: 20 minutes

    Movement Standards:
    https://games.crossfit.com/workouts/open/2019/5#movementStandards

    Scorecard:
    https://games-assets.crossfit.com/Open-19-5-sdofiw0vnGT.pdf

  • Sunday Mar 24, 2019

    Happy Sunday

    :)

  • Saturday Mar 23, 2019

    For Time:

    800m run
    20 ring dips
    60 Sit-Ups
    600m Run
    20 ring dips
    40 Box Jumps Overs 24” (20”)
    400m Run
    20 ring dips
    20 Devils Press 22.5kg (15kg)

  • Friday Mar 22, 2019

    Back Squat 5x3

    Back Squat for load:
    #1: 3 reps
    #2: 3 reps
    #3: 3 reps
    #4: 3 reps
    #5: 3 reps

  • Friday Mar 22, 2019

    Overhead Squat 5x2

    Overhead Squat for load:
    #1: 2 reps
    #2: 2 reps
    #3: 2 reps
    #4: 2 reps
    #5: 2 reps

  • Thursday Mar 21, 2019

    10 RFT:

    10 Burpees
    5 Strict pull-ups
    5 kipping pull-ups

  • Wednesday Mar 20, 2019

    For max reps:

    30sec: Deadlift 100kg (70kg)
    30sec: strict HSPU
    30sec: Deadlift 100kg (70kg)
    30sec: kipping HSPU
    *rest 2min*
    Repeat above but with 120kg (85kg)

    *Beginners won’t change the weight for the 2nd round.

  • Wednesday Mar 20, 2019

    Finisher:

    100 Hollow Rocks for Time

  • Tuesday Mar 19, 2019

    Fitness Option Metcon:

    5RFT:
    5 power clean + push jerk 42.5kg (30kg)
    10 Bar facing burpees

  • Tuesday Mar 19, 2019

    Fitness Option:

    Power clean + Push Jerk
    2-2-2-2-2

  • Tuesday Mar 19, 2019

    Finisher:

    Accumulate for quality in any order:
    -50 Rower V-Ups
    -50 band pull aparts
    -50 hip circle glute bridges

  • Tuesday Mar 19, 2019

    Clean & Jerk 7x1

    Clean & Jerk for load:
    #1: 1 rep
    #2: 1 rep
    #3: 1 rep
    #4: 1 rep
    #5: 1 rep
    #6: 1 rep
    #7: 1 rep

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