WOD ARCHIVE - CROSSFIT TRAINING

WOD Archive

Last 7 Days WODS

  • Thursday Apr 9, 2020

    For Time:

    3 rounds
    400m Run
    30 Med Ball/DB/KB Squat Cleans 20lbs(14lb)
    Then
    2 Rounds
    60 Sit Ups
    20 Renegade Rows/Ring Rows/Bent Over Rows/Pull-ups
    Then
    1 Round
    50 DB/KB/MB Curtsy Lunges

    *If you have one DB or KB alternate reps on the Squat clean and Renegade Row however you like.
    *Check Vikings for a video demo of Curtsy Lunge and OA Renegade Row.

  • Thursday Apr 9, 2020

    Accessories:

    Weighted Single Leg Hip Thrust/Glute Bridge
    12-12-12
    *Use a DB or KB as a weight.

  • Wednesday Apr 8, 2020

    Continue as Far as Possible up the Following Ladder in 15mins:

    2 Wall Walks
    3 Push-ups
    3 V-ups
    2 Wall Walks
    6 Push-ups
    6 V-ups
    2 Wall Walks
    9 Push-ups
    9 V-Ups
    2 Wall Walks
    12 Push-ups
    12 V-Ups
    Etc..

  • Tuesday Apr 7, 2020

    For Time Compete 10-1 Reps of:

    KB/DB Snatch Right Arm
    KB/DB Snatch Left Arm
    KB/DB Thruster Right Arm
    KB/DB Thruster left Arm

    *In the first round do 10 reps of everything. In the second do 9 reps, then 8, then 7 until you finish with 1 rep of each movement.

    *If you have a barbell, do 10-1 Power Snatch and Thruster 42.5kg (30kg)

  • Tuesday Apr 7, 2020

    Accessories:

    Couch Stretch x 2min/side

  • Monday Apr 6, 2020

    STRENGTH EMOM:

    EMOM for 20mins:
    Min 1: Max Reps DB/KB Floor Press Right Arm
    Min 2: Max Reps DB/KB Bent Over Row Right Arm
    Min 3: Max Reps DB/KB Floor Press Left Arm
    Min 4: Max Reps DB/KB Bent Over Row Left Arm

  • Monday Apr 6, 2020

    AMRAP in 15mins of:

    30 Double Unders
    10 DB Burpee Deadlifts

  • Monday Apr 6, 2020

    Accessories:

    10-1 Reps of:
    DB/KB Bicep Curl
    DB/KB Skull Crushers

    *20 Hollow Rocks after each Round.

  • Sunday Apr 5, 2020

    REST DAY

    Stretch/Eat/Walk

  • Saturday Apr 4, 2020

    LOREDO

    Six rounds for time of:
    •24 Squats
    •24 Push-ups
    •24 Walking lunge steps
    •Run 400 meters

  • Friday Apr 3, 2020

    Accessories

    5 Rounds Not for Time
    20 Turtles
    16 alternating V-Ups
    20 Turtles

    Turtles: 20 total
    V-Up: 8 per arm

  • Friday Apr 3, 2020

    For Time

    75 HSPU/Pike HSPU
    OR 50 SHSPU

    *At the start of every 90 seconds including the start 20 Double Unders*

  • Thursday Apr 2, 2020

    Accessories

    EMOM for 6mins
    4-10 Pistols.

    *Practice with normal scaling options, if you’re super confident add weight*

  • Thursday Apr 2, 2020

    3-5 Rounds NOT for time

    9 weighted Step Ups
    1 Minute Weighted Wall Sit
    9 Weighted Step Ups
    *Performed as a super set, rest as needed between round*

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