WOD Archive - CrossFit Training

  • Saturday Oct 20, 2018

    Saturday, Oct 20, 2018

    ‘PERFECT CINDY’
    20min AMRAP:
    5 PERFECT pull ups
    10 PERFECT push up
    15 PERFECT air squats

    *we don’t care how many rounds you get … we care about how well each rep is performed.
    FORM OVER INTENSITY



    Rest & Recover
    Rest & Recover

  • Friday Oct 19, 2018

    Friday, Oct 19, 2018

    Strict Press
    3-3-1-1-1-1
    *the 3s aren’t mean to be max.



    Weighted pull ups
    5-4-3-2-1
    *you can decide if you want to max out on the higher reps or save it for the single.


    Fitness Option:
    Press
    3-3-3


    Fitness Option Metcon:
    AMRAP in 14 mins of:
    10 Bench Hops
    20 Sit-ups
    20 Ball Slams


    5 Rounds for time:
    400m Run
    20 V-Ups
    20/17 Cal Assault Bike

  • Thursday Oct 18, 2018

    Thursday, Oct 18, 2018

    14min AMRAP:
    20 DB snatch 22.5kg (15kg)
    40 Double unders
    2 Rope climbs

    *comp squad/ people who regularly do GPP have the option to do the first rope climb legless.



    Pause Back Squat
    3-3-3-3-3
    *3 second pause at bottom.

  • Wednesday Oct 17, 2018

    Wednesday, Oct 17, 2018

    Skills piece
    Beginners: Rope Climb

    Intermediate: Bar Muscle Up

    Advanced:
    Every 2 minutes for 5 rounds complete:
    6/5 Bar MU
    250m/200m Row



    EMOM for 18 mins complete:
    Min 1: 12 Shoot Throughs
    Min 2: 40 Seated MB Twists 20lbs (14lbs)
    Min 3: Accumulate as much time in 40 Seconds of Ring Support hold OR Handstand hold


    Oly Lifting
    Hang Snatch Pull x 2 + Hang Power Snatch
    1-1-1-1-1

  • Tuesday Oct 16, 2018

    Tuesday, Oct 16, 2018

    Deadlift 5x4
    Deadlift for load:
    #1: 4 reps
    #2: 4 reps
    #3: 4 reps
    #4: 4 reps
    #5: 4 reps
    *at no more than 80% of your 1RM



    50-40-30-20-10 reps for time of:
    -Cal Row
    -Push-ups

  • Monday Oct 15, 2018

    Monday, Oct 15, 2018

    For Time:
    50 Sit ups
    50 box jumps 24” (20”)
    30 sit ups
    30 burpees *comp style
    10 sit ups
    10 Muscle ups



    Clean & Jerk 3x1
    Clean & Jerk for load:
    #1: 1 rep
    #2: 1 rep
    #3: 1 rep

    Build to a 1RM Clean & Jerk ... you can use more or less than 3 sets.

  • Sunday Oct 14, 2018

    Sunday, Oct 14, 2018

    Rest Day
    Have a great Sunday!!

  • Saturday Oct 13, 2018

    Saturday, Oct 13, 2018

    For time:
    21 deadlifts 100kg (70kg)
    Run 400 meters
    18 deadlifts 100kg (70kg)
    Run 400 meters
    15 deadlifts 100kg (70kg)
    Run 400 meters
    12 deadlifts 100kg (70kg)
    Run 400 meters



    Rest & Recover
    Do some mobility :)