WOD ARCHIVE - CROSSFIT TRAINING


WOD Archive

Last 7 Days WODS

  • Friday Sep 20, 2019

    Front Squat

    4-4-4-4
    *3 sec down/2sec pause/1sec up

  • Friday Sep 20, 2019

    4rds For Quality:

    12 KB Goblet Squats OR BB Crossact Squats
    Supersetted with
    5 Broad Jumps

  • Thursday Sep 19, 2019

    Part A

    20 min Skills piece:
    Beginner/intermediate: Kipping Pull ups
    Advanced: Bar MU

  • Thursday Sep 19, 2019

    Part B

    15min EMOM:
    Min 1: 2-8 BMU
    Min 2: 15 weighted sit ups 15kg (10kg)
    Min 3: Max cals row/bike
    Min 4: Rest

    *Post round reps to notes*

  • Wednesday Sep 18, 2019

    For Time

    50 Double Unders
    50 Thrusters 20kg (15kg)
    50 Burpees
    50 Box Jump Overs
    50 Toes to Bar
    50 Double Unders

  • Wednesday Sep 18, 2019

    For Time

    750m Row

  • Tuesday Sep 17, 2019

    EMOM 8 mins

    2 Muscle Snatch

  • Tuesday Sep 17, 2019

    Every 90sec for 10rds

    Snatch Complex
    *1 Power Snatch
    1 HPS
    1 HSS

  • Tuesday Sep 17, 2019

    Snatch Pulls

    3-3-3

  • Monday Sep 16, 2019

    Part B

    5 Rounds For Time:
    2 rope climbs/20m HSW
    16 OA DB hang power clean & jerk 22.5kg (15kg)
    10 burpee over DB 22.5kg (15kg)

    *Whatever skill you worked on is what you will do in the workout*

  • Monday Sep 16, 2019

    Part A

    20 min skills piece:
    Beginner: Rope Climb
    Intermediate/advanced: HSW

  • Sunday Sep 15, 2019

    Rest & Recover

  • Saturday Sep 14, 2019

    Barbara

    5 rounds for time:
    • 20 pull-up
    • 30 push-ups
    • 40 sit-ups
    • 50 squats

    Rest 3 minutes between rounds.

  • Friday Sep 13, 2019

    Deadlift

    2-2-2-2-2-2-2-2-2-2

  • Friday Sep 13, 2019

    Finisher:

    Single Leg Hip Thrust
    8-8-8/Side

  • Friday Sep 13, 2019

    Fitness Option

    Deadlift
    2-2-2-2

  • Friday Sep 13, 2019

    Fitness Option

    5 rds For Time
    10 Deadlift 100kg(80kg)
    20m DB Walking lunge 22.5(15kg)
    20 Hollow Rocks

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