WOD ARCHIVE - CROSSFIT TRAINING


WOD Archive

Last 7 Days WODS

  • Tuesday Jun 22, 2021

    AMRAP in 12 mins x 2:

    50/40 Cal Row
    40 Toes to Bar
    30 Wall Balls 20lb/14lb
    20 Power Cleans 60kg/42.5kg
    Max Ring Muscle Ups

    Rest 4 Min then complete the same AMRAP.

  • Monday Jun 21, 2021

    Deadlift

    3-3-3-3-3
    @85% of your 1RM

  • Monday Jun 21, 2021

    1 + 1/2 Back Squat

    2-2-2-2-2

  • Monday Jun 21, 2021

    Single Leg KB Deadlift

    8-8-8/side

  • Monday Jun 21, 2021

    Fitness Option Metcon:

    AMRAP in 17mins of:
    15 Cal Row
    20 Sit-Ups
    5 KB Swings
    15 Cal Row
    20 Sit-ups
    10 KB Swings
    15 Cal Row
    20 Sit-ups
    15 KB Swings

    *Keep adding 5 reps to the KB Swing each Round

  • Saturday Jun 19, 2021

    In Team of 2 Complete For Time:

    400 meter Run
    50 Back Squats
    50 Front Squats
    50 Overhead Squats
    400 meter Run
    50 Shoulder Presses
    50 Push Presses
    50 Push Jerks
    400 meter Run
    50 Hang Power Cleans
    50 Hang Power Snatches
    400 meter Run

    @ 20kg/15kg
    ***35min Cut-Off***

    Share reps evenly. Run together.

  • Friday Jun 18, 2021

    Every 2mins For 5 Rounds Complete:

    3 Power Snatches

  • Friday Jun 18, 2021

    Every 2min For 5 Rounds Complete:

    2 Squat Snatch

  • Friday Jun 18, 2021

    RANDY

    For time:
    75 Power Snatches 35kg/25kg

  • Friday Jun 18, 2021

    Fitness Option:

    Complete the first AMRAP with the class

    Then...

    AMRAP in 14min of:
    10 DB Hang Snatch
    10 V-Up
    3 Burpee

    *Each round add 3 reps to the burpees.

  • Thursday Jun 17, 2021

    “The Ghost”

    6 Rounds for Total Reps of:
    1 minRow/Bike(for calories)
    1 min Burpees
    1 min Double-Unders
    1 min Rest

  • Wednesday Jun 16, 2021

    Deadlift

    5-5-5-5
    @80% of 1RM

  • Wednesday Jun 16, 2021

    Nordic Hamstring Curl

    8-8-8-8

  • Wednesday Jun 16, 2021

    Fitness Option:

    AMRAP in 10mins of:
    10 KB Goblet Reverse Lunge
    15 Russian KB Swings
    20 Sit-Ups

  • Wednesday Jun 16, 2021

    Finisher:

    22-16-10 Reps For Time of:
    Strict Pull ups
    Box Step Over 24/20”
    *Choose your own load for the step overs.

  • Tuesday Jun 15, 2021

    Every 90sec For 5 Rounds Complete:

    5 Push Press
    *Bar taken from the rack.

  • Tuesday Jun 15, 2021

    Push Jerk

    3-3-3-3-3

  • Tuesday Jun 15, 2021

    Finisher:

    3 Rounds For Max Reps:
    30 Seconds Wall Walks
    30 Seconds Push-Ups
    30 Seconds Hollow Rock
    30 Seconds Rest

  • Tuesday Jun 15, 2021

    Fitness Option:

    Every 90 seconds for 5 Rounds Complete:
    8 Push Press 50kg/35kg
    15 V-ups
    Max Reps Lateral Burpee Over Bar

    *Bar Taken from the floor

  • Tuesday Jun 15, 2021

    Fitness Option:

    AMRAP in 12mins of:
    250m Row
    12 DB Hang Power Clean Push Press 22.5kg/15kg
    12 DB OH Reverse Lunge (6/side) 22.5kg/15kg

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