WOD Archive - CrossFit Training

  • Tuesday Nov 13, 2018

    Tuesday, Nov 13, 2018

    15min AMRAP:
    30 DB snatch 22.5kg (15kg)
    20 V-ups
    10 bar MU



    10min EMOM:
    Snatch high pull + power snatch

    5 x
    30 sec on, 30 sec off
    Hold at top of ring push up.

    *externally rotate hands, push up tall
    *if 30sec is really easy pop a plate on your back. BUT make sure you’re still pushing up tall the whole time!

  • Monday Nov 12, 2018

    Monday, Nov 12, 2018

    Deadlift 4x6
    Deadlift for load:
    #1: 6 reps
    #2: 6 reps
    #3: 6 reps
    #4: 6 reps



    Finisher
    For Time:
    200m walking lunge


    3RFT:
    600m run
    21 DB hang squat cleans 20kg (12.5kg)
    12 C2B pull ups


    5 x
    OA bottoms up KB sit up:
    10 x left arm
    10 x right arm
    *Rest 1min

    **legs out straight, hold KB upside down above shoulder with arm straight, sit up tall and pull KB back above hips

  • Sunday Nov 11, 2018

    Sunday, Nov 11, 2018

    Rest Day
    Have a great Sunday!


  • Saturday Nov 10, 2018

    Saturday, Nov 10, 2018

    For time:
    100 Air squats
    4 Rope Climbs
    75 Air squats
    3 Rope Climbs
    50 Air squats
    2 Rope Climbs
    25 Air squats
    1 Rope Climbs
    800m Run

    *advanced/comp squad can wear a weight vest.


  • Friday Nov 9, 2018

    Friday, Nov 9, 2018

    Part A: skills
    Beginners: Amy HS drills

    Intermediate/advanced: Kipping HSPU practice/mini tutorial



    Part B:
    For Time:
    10 Kipping HSPU
    20 Power snatch 42.5kg (30kg)
    10 kipping HSPU
    20 Push press42.5kg (30kg)
    10 kipping HSPU
    20 front squat 42.5kg (30kg)
    10 kipping HSPU
    20 Power clean 42.5kg (30kg)
    10 kipping HSPU


    Hip thrust
    8-10-12-15-15
    *90sec rest between sets


    Romanian Deadlift (RDL)
    12-12-12-12
    *60sec rest between sets

  • Thursday Nov 8, 2018

    Thursday, Nov 8, 2018

    Part A
    EMOM for 12 mins complete:
    Hang Squat Snatch + Squat Snatch




    Part B
    Snatch Grip Bent Over Row
    12-12-12

    OR

    AMRAP in 8 mins of:
    5 KB Snatch L
    5 KB Snatch R
    5 OA OH KB Reverse Lunge L
    5 OA OH KB Reverse Lunge R
    15 V-Ups
    *Scale KB Snatch to OA Russian or 10 Russian Swings


    Finisher
    100 Sit-ups for Time

    Barbell Z- Press
    4-4-4-4

    For time:
    30 Cal Airbike
    30m Handstand Walk
    30 Cal Airbike

  • Wednesday Nov 7, 2018

    Wednesday, Nov 7, 2018

    20min AMRAP:
    Buy in: 1km run
    Then…
    15 Wall balls 20lbs (14lbs)
    15 Burpees
    15 Toes to bar



    Every 75sec for 10 rounds:
    1 Power Clean + 1 Hang Power Clean + 1 Push Jerk

  • Tuesday Nov 6, 2018

    Tuesday, Nov 6, 2018

    2 x AMRAPS:
    6min AMRAP:
    6 C2B pull ups
    12 Deadlifts 70kg (50kg)
    24 Double Unders

    *90sec rest

    6min AMRAP:
    6 pull ups
    12 Deadlifts 70kg (50kg)
    24 Double Unders



    Spend 30 minutes practicing a skill:
    -Handstand hold/walk
    -Muscle ups
    -Butterfly pull ups
    -Barbell cycling
    -Rope climbs
    -Re-racking a barbell
    -Kipping HSPU
    -if you need more ideas come ask a coach!


    Spend 30 minutes on mobility
    -Trigger pecs
    -Trigger hammies - sitting on a ball
    -Roll/barbell quads
    -Kettle-bell your calves
    -Couch Stretch
    -Figure 4 stretch
    -Partner hammy stretch
    -come see acoach if you need help