WOD ARCHIVE - CROSSFIT TRAINING


WOD Archive

Last 7 Days WODS

  • Monday Dec 16, 2019

    For 5 Cycles:

    Complete as many reps as possible in 2 minutes of:
    10 Box Jump Overs, 24" (20")
    8 Toes-to-Bar
    Max Distance Handstand Walk
    Rest 2 minute between cycles.

  • Sunday Dec 15, 2019

    Rest & Recover

    -Swim
    -Run
    -ROMWOD
    -Eat

  • Saturday Dec 14, 2019

    CHRISTMAS WOD!

    For Time
    All the Fun

  • Friday Dec 13, 2019

    Staggered Stance Deadlift

    6-6-6/side

  • Friday Dec 13, 2019

    Single Leg Hip Thrust

    10-10-10/side

  • Friday Dec 13, 2019

    For Time

    75 Russian KB Swings 32kg (24kg) i
    **in as Few Sets as Possible

  • Friday Dec 13, 2019

    Fitness Option:

    Staggered Stance Deadlift
    6-6-6/side

  • Friday Dec 13, 2019

    Fitness Option:

    AMRAP in 12 mins of:
    25 Cal Row
    25 Russian KB Swings
    20 Seated MB Twist

  • Thursday Dec 12, 2019

    3 rounds each for time

    500m Row /1000m Bike
    30m Walking Lunge
    15 Box Jumps 24"(20")
    10 T2B
    30 Double Unders
    * Rest until your wave goes again

  • Wednesday Dec 11, 2019

    Skills Piece #3

    Option skill #3
    Butterfly PU/C2B

    For Time
    With a 12min Cap
    Butterfly PU/C2B
    12 Thrusters
    12 Lateral Burpee Over Bar
    Butterfly PU/C2B
    9 Thruster
    9 Lateral Burpees Over Bar
    Butterfly PU/C2B
    6 Thrusters
    6 Lateral Burpee Over Bar
    - 15/12/9
    -12/9/6
    -9/6/3
    -6/4/2

  • Wednesday Dec 11, 2019

    Skills Piece #1

    Option skill #1
    Rope Climbs
    -Rope Climb Descent (speed Descent)
    - Different lock off techniques

    For Time
    With a 12mins cap
    3 Rope Climbs
    12 Thrusters
    12 Lateral Burpee Over Bar
    2 Rope Climbs
    9 Thruster
    9 Lateral Burpees Over Bar
    1 Rope Climb
    6 Thrusters
    6 Lateral Burpee Over Bar

  • Wednesday Dec 11, 2019

    Skills Piece #2

    Option skill #2
    BMU
    - glide BMU
    - Linking them together

    For Time
    With a 12min Cap
    BMU
    12 Thrusters
    12 Lateral Burpee Over Bar
    BMU
    9 Thruster
    9 Lateral Burpees Over Bar
    BMU
    6 Thrusters
    6 Lateral Burpee Over Bar
    *BMU rep scheme, pick one
    - 8/6/4
    -6/4/2
    -3/2/1

  • Tuesday Dec 10, 2019

    Press

    1-1-1-1-1

  • Tuesday Dec 10, 2019

    Weighted Pull-ups

    1-1-1-1-1

  • Tuesday Dec 10, 2019

    Finisher:

    3 Rounds for Quality:
    5 Hang to Inverted on Rings
    1 Legless Rope Climb
    3 Strict Deficit HSPU
    10 Half kneeling KB Windmills/Side

  • Monday Dec 9, 2019

    In pairs, complete for time:

    150 Wall balls
    150 Power cleans 50kg (35kg)
    *split the reps up however you like, but you must complete all WB before moving onto PC.

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