WOD ARCHIVE - CROSSFIT TRAINING

WOD Archive

Last 7 Days WODS

Friday May 24, 2019
Shoulder Press 3x5

Shoulder Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
Friday May 24, 2019
Push Press 3x7

Push Press for load:
#1: 7 reps
#2: 7 reps
#3: 7 reps
Friday May 24, 2019
AMRAP in 10 mins of:

8 Dynamic Plate Push-Ups
16 Renegade Rows
32 Seated Plate Twist 15kg (10kg)
Thursday May 23, 2019
Daily WOD

Death By Power Snatch 42.5kg (30kg)
*Start at 5 Reps

*Rest 5mins

Death By Wall Balls 20lb (14lb)
*Start at 5 Reps
Wednesday May 22, 2019
Daily WOD

EMOM for 7mins
10 Toes to Bar
Max Reps Burpees

Rest 3 mins

EMOM for 7 mins:
1 Rope Climb
Max Reps Double Unders

Rest 3 mins

EMOM for 7 mins:
10 DB Hang Snatch 22.5kg (15kg)
Max Reps V-Ups
Tuesday May 21, 2019
Deadlift 5x5

Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
Tuesday May 21, 2019
Weighted Pull-Up

3-3-3-3-3
Tuesday May 21, 2019
Finisher:

AMRAP in 8 mins of:
10m KB Death March 24kg (16kg)
10 KB Bent Over Row 24kg (16kg)
Tuesday May 21, 2019
Fitness Option Strength

Deadlift for load:
5-5-5
Tuesday May 21, 2019
Fitness Option Conditioning

AMRAP in 14mins of:
5 Pull-ups
10 Deadlift 80kg (55kg)
15 V-Ups
20 Cal Row
Monday May 20, 2019
Part A

Build to a Heavy 5RM Thruster
Monday May 20, 2019
Part B

Continue as far up the following ladder as possible in 14mins:
3 Thruster 42.5kg (30kg)
3 Box Jump 24” (20”)
6 Thruster 42.5kg (30kg)
6 Box Jumps 24” (20”)
9 Thruster 42.5kg (30kg)
9 Box Jumps 24” (20”)
12 Thruster 42.5kg (30kg)
12 Box Jumps 24” (20”)
Etc….
Sunday May 19, 2019
Rest Day
Saturday May 18, 2019
MURPH

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armour, wear it.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run
Friday May 17, 2019
First Pull + Power Clean

2-2-2-2-2
*Pull to hang, pause for 2 seconds, back to floor then power clean.
Friday May 17, 2019
Power Clean 5x1

Power Clean for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
Friday May 17, 2019
Split Jerk 5x2

Split Jerk for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
Friday May 17, 2019
Fitness Option Strength

Power Clean for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
Friday May 17, 2019
Fitness Option Conditioning

Continue as far as possibleup the following ladder in 12 minutes:
3 KB Swing
3 DB Push Press
3 V-Ups
6 KB Swing
6 DB Push Press
6 V-Ups
9…
9…
9…