WOD Archive - CrossFit Training

Monday Jan 21, 2019
6 Rounds For Time:

5 Bar Muscle ups
10 bar facing burpees
20 Sumo deadlift 42.5kg (30kg)
Sunday Jan 20, 2019
Happy Sunday!
Saturday Jan 19, 2019
With a partner, for time:

6 Wall walks
12 Rope climbs
50 Clean & jerk 60kg (42.5kg)
100 Vups
50 Clean & jerk 60kg (42.5kg)
12 Rope climbs
6 Wall walks
*share the reps however you like

*advanced members has option to do seated legless rope climbs on the ropes hanging from rig.
Friday Jan 18, 2019
Kelly

5 rounds for time of:
• 400m run
• 30 Box Jumps 24/20"
• 30 Wall Balls
Thursday Jan 17, 2019
Fitness Option Metcon:

800m row time trial.
Thursday Jan 17, 2019
Fitness Option Metcon:

12min AMRAP:
10 DB push press 22.5kg (15kg)
20 sit ups
30 double unders

*Rest 90sec
Thursday Jan 17, 2019
Fitness Option

Push Press
3-3-3-3-3
Thursday Jan 17, 2019
Push Jerk 3x5

Push Jerk for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
Thursday Jan 17, 2019
Push Press 5x3

Push Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
Thursday Jan 17, 2019
Shoulder Press 3x1

Shoulder Press for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
Wednesday Jan 16, 2019
7min AMRAP:

8 pull ups
12 DB HANG power cleans 22.5kg (15kg)
Wednesday Jan 16, 2019
7min AMRAP:

4 muscle ups
12 DB power cleans 22.5kg (15kg)

*2min rest before starting next AMRAP*
Tuesday Jan 15, 2019
18-15-12-9-6-3 reps for time of:

-Thrusters
-Power snatches
-Toes-to-Bars

Men:35kg. Women: 25kg
Monday Jan 14, 2019
14min AMRAP:

20 KB swings 24kg (16kg)
20 Double unders
15 Goblet lunges 24kg (15kg)
15 sit ups
Monday Jan 14, 2019
Fitness Option

Deadlift
5-5-5-5
Monday Jan 14, 2019
Finisher

Back rack walking lunge
10m - 10m - 10m
Monday Jan 14, 2019
Deadlift 5x5

Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps