WOD ARCHIVE - CROSSFIT TRAINING


WOD Archive

Last 7 Days WODS

  • Friday May 24, 2019

    Shoulder Press 3x5

    Shoulder Press for load:
    #1: 5 reps
    #2: 5 reps
    #3: 5 reps

  • Friday May 24, 2019

    Push Press 3x7

    Push Press for load:
    #1: 7 reps
    #2: 7 reps
    #3: 7 reps

  • Friday May 24, 2019

    AMRAP in 10 mins of:

    8 Dynamic Plate Push-Ups
    16 Renegade Rows
    32 Seated Plate Twist 15kg (10kg)

  • Thursday May 23, 2019

    Daily WOD

    Death By Power Snatch 42.5kg (30kg)
    *Start at 5 Reps

    *Rest 5mins

    Death By Wall Balls 20lb (14lb)
    *Start at 5 Reps

  • Wednesday May 22, 2019

    Daily WOD

    EMOM for 7mins
    10 Toes to Bar
    Max Reps Burpees

    Rest 3 mins

    EMOM for 7 mins:
    1 Rope Climb
    Max Reps Double Unders

    Rest 3 mins

    EMOM for 7 mins:
    10 DB Hang Snatch 22.5kg (15kg)
    Max Reps V-Ups

  • Tuesday May 21, 2019

    Deadlift 5x5

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

  • Tuesday May 21, 2019

    Weighted Pull-Up

    3-3-3-3-3

  • Tuesday May 21, 2019

    Finisher:

    AMRAP in 8 mins of:
    10m KB Death March 24kg (16kg)
    10 KB Bent Over Row 24kg (16kg)

  • Tuesday May 21, 2019

    Fitness Option Strength

    Deadlift for load:
    5-5-5

  • Tuesday May 21, 2019

    Fitness Option Conditioning

    AMRAP in 14mins of:
    5 Pull-ups
    10 Deadlift 80kg (55kg)
    15 V-Ups
    20 Cal Row

  • Monday May 20, 2019

    Part A

    Build to a Heavy 5RM Thruster

  • Monday May 20, 2019

    Part B

    Continue as far up the following ladder as possible in 14mins:
    3 Thruster 42.5kg (30kg)
    3 Box Jump 24” (20”)
    6 Thruster 42.5kg (30kg)
    6 Box Jumps 24” (20”)
    9 Thruster 42.5kg (30kg)
    9 Box Jumps 24” (20”)
    12 Thruster 42.5kg (30kg)
    12 Box Jumps 24” (20”)
    Etc….

  • Sunday May 19, 2019

    Rest Day

  • Saturday May 18, 2019

    MURPH

    Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armour, wear it.
    • 1 mile Run
    • 100 Pull-ups
    • 200 Push-ups
    • 300 Squats
    • 1 mile Run

  • Friday May 17, 2019

    First Pull + Power Clean

    2-2-2-2-2
    *Pull to hang, pause for 2 seconds, back to floor then power clean.

  • Friday May 17, 2019

    Power Clean 5x1

    Power Clean for load:
    #1: 1 rep
    #2: 1 rep
    #3: 1 rep
    #4: 1 rep
    #5: 1 rep

  • Friday May 17, 2019

    Split Jerk 5x2

    Split Jerk for load:
    #1: 2 reps
    #2: 2 reps
    #3: 2 reps
    #4: 2 reps
    #5: 2 reps

  • Friday May 17, 2019

    Fitness Option Strength

    Power Clean for load:
    #1: 3 reps
    #2: 3 reps
    #3: 3 reps
    #4: 3 reps
    #5: 3 reps

  • Friday May 17, 2019

    Fitness Option Conditioning

    Continue as far as possibleup the following ladder in 12 minutes:
    3 KB Swing
    3 DB Push Press
    3 V-Ups
    6 KB Swing
    6 DB Push Press
    6 V-Ups
    9…
    9…
    9…

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*Bonus Free introduction Sessions