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