WOD ARCHIVE - CROSSFIT TRAINING


WOD Archive

Last 7 Days WODS

  • Saturday Sep 19, 2020

    'Half Murph'

    For Time:
    800m Run
    50 Pull-ups
    100 Push-ups
    150 Air Squats
    800m Run

    *Use a 10kg/6kg weight vest if you have one.

  • Friday Sep 18, 2020

    Deadlift

    Build to a 3RM

  • Friday Sep 18, 2020

    'DT'

    Five rounds of:
    12 Deadlifts
    9 Hang Power Cleans
    6 Push Jerks
    @70kg/47.5kg

  • Thursday Sep 17, 2020

    4 Round Each For Time of:

    400m Row/800m Bike
    15 Box Jump Overs 24”/20”
    20 Wall Balls 20lb/14lb

  • Wednesday Sep 16, 2020

    EMOM for 10 Minutes:

    3 Snatch Balance

  • Wednesday Sep 16, 2020

    Overhead Squat

    5-5-5-5-5
    *Option: Sub Front Squat for OH Squat

  • Wednesday Sep 16, 2020

    OH Squat with 10sec Hold @ bottom

    1-1-1-1-1
    *Option: Sub Front Squat for OH Squat

  • Wednesday Sep 16, 2020

    Fitness Option Metcon:

    In Pairs on as an Individual Complete 5 Rounds Each of:
    400m Row/800m Bike
    15 OH Squats 42.5kg/30kg
    *Option: Sub Front Squat for OH Squat

  • Tuesday Sep 15, 2020

    5 Rounds For Time:

    20 Burpees
    15 Hang Power Snatch 35kg (25kg)
    15 Burpees
    10 OH Squat 35kg (25kg)
    *Rest 1 minute

  • Tuesday Sep 15, 2020

    Accessories:

    KB Goblet Cossack Squat
    6-6-6/side
    *Light to Moderate Weight

  • Monday Sep 14, 2020

    Bench Press

    3-3-3-3-3

  • Monday Sep 14, 2020

    Weighted Pull-up

    2-2-2-2-2

  • Monday Sep 14, 2020

    Fitness Option Metcon:

    Continue as Far as Possible up the Following Ladder in 15mins:
    3 Ring Row
    3 Push-up
    3 V-up
    6 Ring Row
    6 Push-up
    6 V-Up
    9..
    9…
    9...

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