WOD ARCHIVE - CROSSFIT TRAINING


WOD Archive

Last 7 Days WODS

  • Tuesday Nov 24, 2020

    5 round for time

    15 C2B
    12 deadlifts 60kg/42.5kg
    9 hang power cleans 60kg/42.5kg

  • Tuesday Nov 24, 2020

    Masters:

    10 C2B
    Barbell:
    52.5kg/37.5kg

  • Tuesday Nov 24, 2020

    Workout intent:

    Working on barbell cycling under fatigue, break up the reps where needed but you should be able to do big chunks of work at a time. The barbell should be super light for the deadlift and a medium weight for the HPC. It is lighter than DT weight so scaling accordingly. C2B should be able to be done in 2-3 sets when fresh.

  • Monday Nov 23, 2020

    Every 2minutes for 5 rounds

    1 strict press
    3 push press
    5 push jerks

  • Monday Nov 23, 2020

    Split jerk

    1-1-1-1-1

  • Monday Nov 23, 2020

    Fitness option:

    Push Jerk
    3-3-3-3

  • Monday Nov 23, 2020

    Fitness option:

    AMRAP in 12mins
    8 Lateral Burpee over the DB
    14 DB Push press (2x db)
    8 Lateral Burpee over the DB
    14 Cal Row

  • Saturday Nov 21, 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.

  • Saturday Nov 21, 2020

    Option 5: Partner Murph

    - Both People run, break the reps up however you like

  • Saturday Nov 21, 2020

    Option 6: Custom Murph

    Choose a rep scheme that is appropriate for your current fitness level.
    Pick Options that will be safe for you, you want to be able to come back and train next week.

  • Saturday Nov 21, 2020

    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 armor, wear it.
    • 1 mile Run
    • 100 Pull-ups
    • 200 Push-ups
    • 300 Squats
    • 1 mile Run

  • Saturday Nov 21, 2020

    Option 2: Unweight RX Murph

    1 Mile Run (1.6km)
    100 Pull Ups
    200 Push Ups
    300 Air Squats
    1 Mile Run

  • Saturday Nov 21, 2020

    Option 3: Partitioned Murph

    20 Rounds
    5 Pull Ups
    10 Push Ups
    15 Air Squats
    *Can do a different Partitioned Format*

  • Friday Nov 20, 2020

    Skill Day

    Ring Muscle Ups

  • Friday Nov 20, 2020

    Finisher:

    For Max cals
    7 Rounds
    1 minute on 1 minute off
    On any machine

  • Friday Nov 20, 2020

    Skill Day

    Handstand Walking

  • Thursday Nov 19, 2020

    For Time

    Chipper:
    30 Wall Balls
    25Box Jump Overs
    20 Thrusters 40kg/27.5kg
    15 Bar FacingBurpees
    10 Front Rack Lunge 40kg/27.5kg
    5 Ring Muscle Ups
    10 Front Rack Lunge 40kg/27.5kg
    15 Bar Facing Burpees
    20 Thrusters 40kg/27.5kg
    25 Box Jump Overs
    30 Wall Balls

  • Thursday Nov 19, 2020

    Competitor:

    Wall Ball: 30lbs/20lbs
    Barbell: 50kg/35kg
    10 RMU

  • Thursday Nov 19, 2020

    Workout Intent:

    Nice Chipper, aim to do big sets on the different movements, the goal is as it has been all week is to keep your rest short. The reps should be small enough to entice you to go unbroken.

  • Wednesday Nov 18, 2020

    AMRAP in 15 minutes

    12 SA db hang clean & jerk 22.5kg/15kg
    2 Rope Climbs
    15 Weighted Sit-Ups 15kg/10kg

  • Wednesday Nov 18, 2020

    Finisher:

    DB Front Raises + DB side raises
    8-8-8-8
    *Superset

  • Wednesday Nov 18, 2020

    Competitor:

    Heavier DB:
    Mens- 25kg/27.5kg/30kg
    Woman- 17.5kg/20kg/22.5kg
    Short Rope Climb (Legless to Head height then can use legs)

  • Wednesday Nov 18, 2020

    Workout intent:

    Working on grip and core strength. Aim to stay unbroken on the DB for as long as possible (6 reps per arm). Pick a weight on the sit-ups that you can do either unbroken or in two sets.

  • Tuesday Nov 17, 2020

    Back Squat 5x3

    Back Squat for load:
    #1: 3 reps
    #2: 3 reps
    #3: 3 reps
    #4: 3 reps
    #5: 3 reps

  • Tuesday Nov 17, 2020

    Finisher:

    ‘Flashbacks’
    4 rounds
    45 second Wall Sit
    12 Quad Dominent Squats

  • Tuesday Nov 17, 2020

    Fitness Option:

    Back Squat
    6-6-6

  • Tuesday Nov 17, 2020

    Fitness Option:

    AMRAP in 15mins
    21 Cal Row
    18 Jumping Lunges
    15 Cal Bike
    12 Goblet Squats

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