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WOD

CrossFit

2017-05-28

WOD 28th May
Shoulder Press (5-5-5-5-5)
Metcon (AMRAP - Rounds and Reps)
In teams of 2, as many rounds as possible in 16 minutes of:
6 manmakers 20/15kgs
20 wall balls 9/6kgs
30 box jumps
40 calorie row

CrossFit

2017-05-27

WOD Saturday 27th 2017
Weightlifting

CrossFit

2017-05-26

WOD 26th May
1A: Weighted Step-ups (5x10-12)
Load with 2 kettbells in the front rack position.
Rest 90 seconds then perform a set of Turkish Getups
1B: Turkish Get Up (5x6-8)
6-8 total reps, ie 3 or 4 on each side.
Rest 90 seconds then perform a set of kettlebell swings
1C: Kettlebell swing (5x10-12)
Metcon (AMRAP - Reps)
In teams of 2 set a clock for 25 minutes:
Row 4,000 metres then in any remaining time as many rounds as possible of:
1 power clean 40/30kgs
1 front squat 40/30kgs
1 push press 40/30kgs
1 back squat 40/30kgs
1 push press 40/30kgs
Score is the total of the AMRAP after the row

CrossFit

2017-05-24

WOD 24th May
Metcon (AMRAP - Reps)
As many rounds as possible in 12 minutes of:
5 pull ups
10 push ups
15 squats
Rest 4 mins

As many rounds as possible in 10 minutes of:
10 med ball cleans 9/6kgs
10 double unders
Rest 3 mins

As many rounds as possible in 8 minutes of:
10 Russian kb swings 24/16kgs
10 single arm push press 24/16kgs
Rest 2 mins

As many rounds as possible in 6 minutes of:
Max burpees

CrossFit

2017-05-23

WOD 23rd May
1A): Bench Press (5-5-5-5-5)
Rest 90 seconds then do 1 set of dumbbell rows
1B): One arm Dumbbell Bent Over Row (5x10)
Rest 90 seconds then do 1 set of bench press.
Keep the weight the same for the dumbbell rows. Try to increase from set to set on the bench press.
Metcon (Time)
50 thrusters 40/25kgs
40 front rack lunges 40/25kgs
30 sit ups
20 toes to bar
10 muscle ups
15 minute timecap

CrossFit

2017-05-22

WOD 22nd May
Paused back squat (5-5-5-5-5)
2 seconds on the way down, 2 second hold in the bottom position, fast up
Metcon (Time)
6 rounds
300m run
20 kettlebell snatch 24/16kgs (10 per side)
20 minute timecap

CrossFit

2017-05-21

WOD 14th May
Sumo Deadlift (5-5-5-5-5)
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 22 minutes of:
300m run
40 wall balls 9/6kgs
300m farmers walk 20/15kgs
40 burpee pull-ups
Partner WOD - teams of 2

CrossFit

2017-05-20

WOD 20th May 2017
Weightlifting
1 power clean + 1 front squat + 1 power clean (20 minutes to a max!)
Last week of the cycle, so make sure you go to the heaviest!
Metcon
Metcon (AMRAP - Reps)
Teams of 2 - 20 minute AMRAP

50 american KB swings
30 synchronised burpees
50 goblet squats
20 synchronised burpees
50 KB snatches
10 synchronised burpees

RX - 32 kg / 24 kg

CrossFit

2017-05-19

WOD 19th May
1A: Seated dumbbell press (5 sets of 10-12 reps)
Rest 60 seconds
1B: Reverse dumbbell lunge (5x10-12 (total reps))
Hold dumbbell in the goblet position.
Rest 60 seconds
1C: Front leaning rest (5 x max time)
Rest 60 seconds
Metcon (AMRAP - Reps)
Every minute on the minute for 12 minutes
1 manmaker (20/15kgs) then max burpees
Score is total number of burpees

CrossFit

2017-05-18

WOD 18th May
Hang Power Snatch (Build up to a heavy single in 10-12 minutes)
Hang Power Snatch (Use 50-60% of the heavy single)
Metcon (Time)
150 single unders
20 chest to bar pull ups
10 hang squat cleans 40/30kgs
150 single unders
15 chest to bar pull ups
15 hang squat cleans 40/30kgs
150 single unders
10 chest to bar pull ups
20 hang squat cleans 40/30kgs
150 single unders
20 min timecap

CrossFit

2017-05-17

WOD 10th May
Metcon (AMRAP - Reps)
As many rounds as possible in 5 minutes of:
5 handstand push ups
10 toes to bar
Rest 1 minute

In 5 minutes row for as many calories as possible
Rest 1 minute

As many rounds as possible in 5 minutes of:
10 front rack kettlebell step ups 20/12 (2 kbs for this one)
20 double unders

Rest 5 mins and repeat
45 minute timecap

CrossFit

2017-05-16

WOD 16th May
Front Squat (7-7-7-7-7)
Try to add weight to each set
Metcon (Time)
3 rounds
Run 300m
20 American kettlebell swings 24/16kgs
20 box jumps
16 minute timecap

CrossFit

2017-05-15

WOD 15th May
1A: Push Press (8-8-8-8-8)
Try to add weight to each set
1B: Pull-ups (5 sets of as many reps as possible)
Metcon (Time)
30/20/10
Thrusters 40/30kgs
Sit ups
Front rack Lunges 40/30kgs
15 min timecap

CrossFit

2017-05-14

WOD 14th May
Sumo Deadlift (5-5-5-5-5)
Metcon (Time)
In teams of 2, 3 rounds of:
300m run
30 pull ups
100 double unders
30 hand release push ups
20 minute timecap

CrossFit

2017-05-13

WOD 13th May 2017
Weightlifting
1 power clean + 1 front squat + 1 power clean (20 minutes to build to a heavy )

CrossFit

2017-05-12

WOD 12th May
1A: Seated dumbbell press (5 sets of 10-12 reps)
Rest 60 seconds
1B: Reverse dumbbell lunge (5x10-12 (total reps))
Hold dumbbell in the goblet position.
Rest 60 seconds
1C: Front leaning rest (5 x max time)
Rest 60 seconds
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 15 minutes of:
10 dumbbell hang squat cleans 20/15kgs
10 dumbbell shoulder to overhead 20/15kgs
10 sit ups

CrossFit

2017-05-11

WOD 4th May
Hang Power Snatch (Build up to a heavy single in 10-12 minutes)
Hang Power Snatch (Use 50-60% of the heavy single)
Metcon (AMRAP - Reps)
Every minute on the minute for 12 minutes:
2 wall climbs then max double unders
Score is number of double unders

CrossFit

2017-05-10

WOD 10th May
Metcon (Time)
10 rounds
12 toes to bar
12 American kettlebell swings 24/16kgs
12 box jumps
12 goblet squats
12 KB clean and jerk 24/16kgs (5 reps each side)
45 minute timecap

CrossFit

2017-05-09

WOD 9th May
Front Squat (6-6-6-6-6)
Try to add weight to each set
Metcon (Time)
5 rounds
10 pull ups
20 burpees
30 air squats
20 minute timecap

CrossFit

2017-05-08

WOD 8th May
1A: Push Press (7-7-7-7-7)
Try to add weight to each set
Metcon (AMRAP - Reps)
As many rounds as possible in 12 minutes of:
200m farmers walk 20/15kgs
25 double unders
1B: Pull-ups (5 sets of as many reps as possible)

CrossFit

2017-05-07

WOD 30th April
Sumo Deadlift (5-5-5-5-5)
Metcon (Time)
In teams of 2, 3 rounds of:
6 manmakers 20/15kgs
40 calorie row
6 manmakers 20/15kgs
40 step ups
22 minute timecap

CrossFit

2017-05-06

CrossFit WO 6th May 2017
Weightlifting
1 power clean + 1 front squat + 1 power clean (20 minutes to find a heavy)
Use last week as a benchmark!
Metcon (Time)
Teams of 2 - 20 minute time cap

21 - 15 - 12 -9 -6 - 3 - 6 - 9 - 12 - 15 - 21

Alternating bar facing burpees
Shoulder to overhead (40 / 30)
Front squat (40 / 30)
One person working at a time!

CrossFit

2017-05-05

WOD 5th May
1A: Seated dumbbell press (5 sets of 10-12 reps)
Rest 60 seconds
1B: Reverse dumbbell lunge (5x10-12 (total reps))
Hold dumbbell in the goblet position.
Rest 60 seconds
1C: Front leaning rest (5 x max time)
Rest 60 seconds
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 12 minutes of:
10 hang power snatch 40/25kgs
20 double unders

CrossFit

2017-05-04

WOD 4th May
Hang Power Snatch (Build up to a heavy single in 10-12 minutes)
Hang Power Snatch (Use 50-60% of the heavy single)
Metcon (Time)
30/20/10
Thrusters 45/30kgs
Toes to bar
12 minute timecap

CrossFit

2017-05-03

WOD 3rd May
Metcon (AMRAP - Reps)
In 5 minutes:
Run 600m then max burpees
Rest 2 minutes

In 5 minutes:
Row 1,000m then max push ups
Rest 2 minutes

In 5 minutes:
2 minutes max double unders then 3 minutes max medicine ball squat cleans

Rest 5 mins and repeat
Score is total reps of burpees + push ups + double unders + med ball cleans

CrossFit

2017-05-02

WOD 2nd May
Front Squat (5-5-5-5-5)
Try to add weight to each set
Metcon (AMRAP - Reps)
4 consecutive Tabata sets of:
Alternating dbell snatch 20/15kgs
Wall ball 9/6kgs
Lunges
Row for calories

CrossFit

2017-05-01

WOD 1st May
1A: Push Press (6-6-6-6-6)
Rest 90 seconds then perform a set of strict pull ups or ring rows
1B: Pull-ups (5 sets of max reps)
Rest 90 seconds and perfrom a set of push press
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 12 minutes of:
2 muscle ups
4 handstand push ups
8 Russian kettlebell swings 32/24kgs

CrossFit

2017-04-30

WOD 30th April
Sumo Deadlift (5-5-5-5-5)
Metcon (AMRAP - Rounds and Reps)
In teams of 2, as many rounds as possible in 20 minutes of:
400m run
21 kettlebell swings 24/16kgs
21 pull ups
10 toes to bar
20 push ups
30 air squats
50 double unders
50 sit ups

CrossFit

2017-04-29

CrossFIt WOD 29th April 2017
Weightlifting
1 power clean + 1 front squat + 1 power clean (20 minutes to find a heavy single in the complex )
Metcon
Metcon (AMRAP - Reps)
Teams of 2 - For time... (20 minute time cap)

200 air squats
150 american KB swings (24 / 16)
100 burpees
50 calorie row

Remainder of the time - AMRAP double-unders
Score is total number of DU

CrossFit

2017-04-28

WOD 28th April
1A: Seated dumbbell press (5 sets of 10-12 reps)
Rest 60 seconds
1B: Reverse dumbbell lunge (5x10-12 (total reps))
Hold dumbbell in the goblet position.
Rest 60 seconds
1C: Front leaning rest (5 x max time)
Rest 60 seconds
Metcon (Time)
2 rounds
30 med ball squat cleans 9/6kgs
30 dumbbell push press 20/15gs
15 min timecap

CrossFit

2017-04-27

WOD 27th April
Hang Power Snatch (Build up to a heavy single in 10-12 minutes)
Hang Power Snatch (Use 50-60% of the heavy single)
Metcon (AMRAP - Reps)
Every minute on the minute for 12 minutes:
5 burpees
Then for the remainder of the odd minutes: max lunges
Even minutes: max double unders

CrossFit

2017-04-26

WOD 26th April
Metcon (AMRAP - Reps)
As many rounds as possible in 5 minutes of:
5 thrusters 40/30kgs§
10 kb swings 24/16kgs
Rest 2 minutes

As many rounds as possible in 5 minutes of:
5 manmakers
10 box jumps
Rest 2 minutes

As many rounds as possible in 5 minutes of:
5 toes to bar
10 push ups

Rest 5 mins and repeat

CrossFit

2017-04-25

WOD 25th April
Front Squat (5-5-5-5-5)
Try to add weight to each set
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 15 minutes
6 hang power cleans 40/30kgs
6 shoulder to overhead
6 over the bar burpees

CrossFit

2017-04-24

WOD 24th April
1A: Push Press (5-5-5-5-5)
Rest 90 seconds then perform a set of strict pull ups or ring rows
1B: Pull-ups (5 sets of max reps)
Rest 90 seconds and perfrom a set of push press
Metcon (AMRAP - Reps)
Perform 4 consecutive sets of:
Air squats
Sit ups
Row for calories
Double unders
1 calorie = 1 rep

CrossFit

2017-04-23

WOD 23rd April
1A: Romanian Deadlift (10-10-10-10-10)
1B: One arm Dumbbell Bent Over Row (10-10-10-10-10)
Metcon (Time)
5 rounds
5 manmakers 20/15kgs
10 pull ups
15 sit ups

CrossFit

2017-04-22

WOD 22nd April 2017
Weightlifting
Shoulder Press (5-5-3-3-3-1-1)
- Tight abs and butt!
- Bar close!
- Head through!
Metcon (AMRAP - Reps)
Teams of 2
As many rounds as possible in 20 minutes of:
200m farmer walk 5/10kgs
Meanwhile, the other one does
20 double unders then max hand release push ups.
Score is total number of push ups

CrossFit

2017-04-21

WOD 21st April
Back Rack Lunge (10-10-10)
add weight to each set
Back Rack Lunge (3x10)
Use the heaviest load from the previous set
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 16 minutess of:
10 hang power snatch 20/10kgs
10 overhead lunges 20/10kgs
Run 300m

CrossFit

2017-04-20

WOD 20th April
Power Clean (Build up to a heavy single)
Power Clean (5x3)
Use 70-80% of weight from the heavy set of 3
Metcon (Time)
10 Knees to elbow
10 hand release push ups
10 dumbbell snatch 20/15kgs
9 Knees to elbow
9 hand release push ups
9 dumbbell snatch 20/15kgs
8 Knees to elbow
8 hand release push ups
8 dumbbell snatch 20/15kgs
Etc down to 1
Perform snatches in alternating fashion
15 minute timecap

CrossFit

2017-04-19

WOD 19th April
Metcon (AMRAP - Reps)
Every minute for 6 minutes perform 1 set of strict pull ups.
Any grip is fine but all reps must be strict
Metcon (Time)
3 rounds
10 thrusters 30/20kgs
10 pull ups
5 minute timecap
Rest 2 minutes

3 rounds
10 American kettlebell swings 24/16kg
10 box jumps
Rest 2 minutes

Repeat each piece twice more (3 times total)
35 minute timecap

CrossFit

2017-04-18

WOD 18th April
Split Jerk (Work up to a heavy set of 3 in 20-25 minutes)
FIrst 2 reps, pause 2 seconds in the dip and 2 seconds in the catch
Metcon (Time)
21/18/15/12/9/6/3
Air squat
Burpees
Double unders
15 min timecap

CrossFit

2017-04-17

WOD 17th April
Back Squat (7-7-7-7-7)

CrossFit

2017-04-16

WOD 16th April
1A: Romanian Deadlift (10-10-10-10-10)
1B: One arm Dumbbell Bent Over Row (10-10-10-10-10)
Metcon (Time)
5 rounds
5 manmakers 20/15kgs
10 pull ups
15 sit ups

CrossFit

2017-04-15

WOD 15th April 2017
Weightlifting
Shoulder Press (5-5-3-3-3-1-1)
- Tight abs and butt!
- Bar close!
- Head through!
Metcon (AMRAP - Reps)
Teams of 2
As many rounds as possible in 20 minutes of:
200m farmer walk 5/10kgs
Meanwhile, the other one does
20 double unders then max hand release push ups.
Score is total number of push ups

CrossFit

2017-04-14

WOD 14th April
Back Rack Lunge (10-10-10)
add weight to each set
Back Rack Lunge (3x10)
Use the heaviest load from the previous set
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

CrossFit

2017-04-13

WOD 13th April
Power Clean (Build up to a heavy single)
Power Clean (5x3)
Use 70-80% of weight from the heavy set of 3
Metcon (Distance)
In Teams of 2 set a clock for 16 minutes.
Each team mate rows 500m then changes (1 team mate at a time)
Score is total metres

CrossFit

2017-04-12

WOD 12th April
Metcon (AMRAP - Reps)
Every other minute for 12 minutes perform 1 set of strict pull ups.
Any grip is fine but all reps must be strict
Metcon (Time)
5 rounds
100 double unders
10 toes to bar
20 box jumps
30 American swings 24/16
35 minute timecap

CrossFit

2017-04-11

WOD 11th April
Split Jerk (Work up to a heavy set of 3 in 20-25 minutes)
FIrst 2 reps, pause 2 seconds in the dip and 2 seconds in the catch
Metcon (Time)
Run 300m
30 back squats 60/40kgs
Run 300m
20 front squats 60/40kgs
Run 300m
10 shoulder to overhead 60/40kgs
Run 300m
15 min timecap

CrossFit

2017-04-10

WOD 10th April
Back Squat (7-7-7-7-7)
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 12 minutes of:
10 alternating lunges (bar on back) 50/30kgs
10 hand release push ups

CrossFit

2017-04-09

WOD 9th April
1A: Romanian Deadlift (10-10-10-10-10)
1B: One arm Dumbbell Bent Over Row (10-10-10-10-10)
Metcon (Time)
In teams of 2
20 burpees over the bar
150 double unders
40 goblet squats
150 double unders
60 toes to bar
150 double unders
80 calories on the rower
150 double unders

CrossFit

2017-04-08

WOD 8th April 2017
Weightlifting
Shoulder Press (5-5-3-3-3)
- Tight abs and butt!
- Bar close!
- Head through!

CrossFit

2017-04-07

WOD 7th April
Back Rack Lunge (10-10-10)
add weight to each set
Back Rack Lunge (3x10)
Use the heaviest load from the previous set
Metcon (AMRAP - Reps)
Death by cluster 40/25kgs
Minute 1: 1 cluster
Minute 2: 2 clusters
Minute 3: 3 clusters etc etc
All sets must be touch and go and unbroken.
Score is total number of reps.

CrossFit

2017-04-06

WOD 6th April
Power Clean (Build up to a heavy single)
Power Clean (5x3)
Use 70-80% of weight from the heavy set of 3
Metcon (Time)
5 rounds
5 hang clean and push jerk 60/40kgs
12 over the bar burpees
8 min timecap
10 extra burpee penalty for any dropped bars

CrossFit

2017-04-05

WOD 5th April
Metcon (AMRAP - Reps)
Every other minute for 12 minutes perform 1 set of strict pull ups.
Any grip is fine but all reps must be strict
Metcon (Time)
5 rounds
Run 300m
30 med ball cleans 9/6kgs
30 step ups
30 minute timecap

CrossFit

2017-04-04

WOD 4th April
Split Jerk (Work up to a heavy set of 3 in 20-25 minutes)
FIrst 2 reps, pause 2 seconds in the dip and 2 seconds in the catch
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

CrossFit

2017-04-03

WOD 27th March
Back Squat (6-6-6-6-6)
Metcon (Time)
10 rounds
5 American kettlebell swings 24/16kgs
5 goblet squats 24/16kgs
5 chest to bar pull ups
5 hand release push ups
15 minute timecap

CrossFit

2017-04-02

WOD 2nd April
1A: Romanian Deadlift (10-10-10-10-10)
1B: One arm Dumbbell Bent Over Row (10-10-10-10-10)
Metcon (AMRAP - Reps)
In teams of 2, set a clock for 20 minutes:
3 rounds
10 manmakers 20/15kgs
30 burpee box jumps
In any remaining time, row as many calories as possible
Score is total numbe rof calories rowed

CrossFit

2017-04-01

WOD 1st April 2017 :-P
Weightlifting
Press

CrossFit

2017-03-31

WOD 31st March
Back Rack Lunge (10-10-10)
add weight to each set
Back Rack Lunge (3x10)
Use the heaviest load from the previous set
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 12 minutes of:
10 hang power cleans 40/30kgs
8 front squats
6 shoulder to overhead

CrossFit

2017-03-30

WOD 30th March
Power Clean (Build up to a heavy set of 3)
Power Clean (5x3)
Use 70-80% of weight from the heavy set of 3
Metcon (AMRAP - Reps)
Tabata row for cals
Rest 2 mins
Tabata air squats
Rest 2 mins
Tabata shoulder to overhead 20/15kgs

CrossFit

2017-03-29

WOD 29th March

CrossFit

2017-03-28

WOD 28th March
Split Jerk (Work up to a heavy set of 3 in 20-25 minutes)
FIrst 2 reps, pause 2 seconds in the dip and 2 seconds in the catch
Metcon (Time)
21/15/9
Dumbbell thruster 20/15kgs
Burpees
Double unders
15 min timecap

CrossFit

2017-03-27

WOD 27th March
Back Squat (5-5-5-5-5)
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 15 minutes of:
200m farmers walk 20/10kgs
10 strict pull ups

CrossFit

2017-03-26

WOD 26th March
Bench Press (3-3-3-3-3)
Ascending sets.
2 second pause on the chest.
Metcon (AMRAP - Reps)
Teams of 2
As many rounds as possible in 20 minutes of:
50 deadlifts 80/50kgs
20 over the bar burpees
50 goblet squats 24/16kgs

CrossFit

2017-03-25

WOD 25th March
Front Squat (5-5-5-5-5)
Metcon (AMRAP - Rounds and Reps)
Teams of 2
As many rounds as possible in 20 minutes of:
200 American kettlebell swings 24/16kgs
150 back squats 40/30kgs
100 sit ups
50 calorie row

CrossFit

2017-03-24

CrossFit WOD 24th March 2017
Weightlifting
Deadlift (20 minutes to build up to a triple )
- Focus on perfect movement
CrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups

CrossFit

2017-03-23

WOD 23rd March
1 high hang power snatch + 2 hang snatch + 3 power snatch (20 minutes practice)
Metcon (Time)
10 muscle ups
20 toes to bar
30 box jumps
40 goblet squats 24/16kgs
150 doule unders
15 min timecap

CrossFit

2017-03-22

WOD 22nd March
Metcon (No Measure)
Every minute on the minute for 10 minutes:
5-10 wall balls
Metcon (Time)
5 rounds
400m run
15 American kettlebell swings 24/16kgs
15 hand release push ups
15 burpees
30 minute timecap

CrossFit

2017-03-21

WOD 21st March
Handstand work
20 minutes working on handstand holds and handstand push ups
Metcon (AMRAP - Reps)
1 minute max wall ball 9/6kgs
1 min max calorie row
1 min max kettlebell step up 20/12kgs
1 min max burpee pull ups
1 min max bear crawl
Rest 30 seconds between each minute
Rest 3 minutes and repeat

CrossFit

2017-03-20

WOD 13th March
2 power cleans + 3 front squats (Build up to a heavy weight)
Metcon (AMRAP - Reps)
Every minute on the minute for 12 minutes:
1 rep of the bear complex 40/25kgs
For the remainder of each minute as many double-unders as possible.
Score is total number of double unders
1 rep of the bear complex = 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press

CrossFit

2017-03-19

WOD 19th March
Bench Press (3-3-3-3-3)
Ascending sets.
2 second pause on the chest.
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 20 minutes of:
200m farmers walk 20kgs
20 goblet squats
20 hang dumbbell snatch
20 dumbbell shoulder to overhead
Teams of 2
Every time you put the dumbbell down perform 10 burpees

CrossFit

2017-03-18

CrossFit WOD 18th March 2017
Weightlifting
Front Squat (5 x 8 )
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP - Teams of 2

50 burpees
40 box jumps
30 shoulder to overhead (50 / 35)
20 front squats (50 / 35)

CrossFit

2017-03-17

CrossFit WOD 17th March 2017
Weightlifting
Deadlift (20 minutes to build up to a triple )
- Focus on perfect movement
CrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups

CrossFit

2017-03-16

WOD 16th March
1 high hang power snatch + 2 hang snatch + 3 power snatch (20 minutes practice)
Metcon (Time)
150 double unders
30 pull ups
800m run
12 min timecap

CrossFit

2017-03-15

WOD 8th March
Metcon (No Measure)
Every minute on the minute for 10 minutes:
5-10 wall balls
Metcon (Time)
7 rounds
7 thrusters 50/30kgs
7 burpees
7 toes to bar
7 box jumps
7 American kettlebell swings 24/16kgs
7 deadlifts 50/30kgs
7 hang power cleans 50/30kgs
30 minute timecap

CrossFit

2017-03-14

WOD 14th March
Handstand work
20 minutes working on handstand holds and handstand push ups
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 20 minutes of:
3 handstand push ups
10 sit ups
20 air squats

CrossFit

2017-03-13

WOD 13th March
2 power cleans + 3 front squats (Build up to a heavy weight)
Tabata torture (AMRAP - Reps)
Perform a Tabata set with the following movements:
Hang power clean 40/30kgs
Front squat 40/30kgs
Shoulder to overhead 40/30kgs
Back squat 40/30kgs
The bar may not touch the ground during the Tabata set. Every time it touches the ground a 10 burpee penalty will be assessed.
Rest 4 minutes and repeat.
The score is the total number of reps completed.

CrossFit

2017-03-12

WOD 12th March
Bench Press (5-5-5-5-5)
Ascending sets
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 20 minutes of:
200m farmers walk 20kgs
20 goblet squats
20 hang dumbbell snatch
20 dumbbell shoulder to overhead
Teams of 2
Every time you put the dumbbell down perform 10 burpees

CrossFit

2017-03-11

WOD 11th March
Weightlifting
Front Squat (15 minutes to build up to a 1RM)
- Be strategic about your build up!
- Don't take too many working sets!
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 2
As many rounds as possible in 16 minutes of:
200m run
20 ground to overhead 40/25kgs
20 over the bar burpees
All work is divided other than the run which is done by both team mates.

CrossFit

2017-03-10

WOD 10th March
1000m Row (Time)
Max Effort 1000m Row
CrossFit Games Open 17.3 (AMRAP - Reps)
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95# / 65#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

CrossFit

2017-03-09

WOD 9th March
1 high hang power snatch + 2 hang snatch + 3 power snatch (20 minutes practice)
Metcon (Time)
3 rounds
400m run
20 toes to bar
12 min timecap

CrossFit

2017-03-08

WOD 8th March
Metcon (No Measure)
Every minute on the minute for 10 minutes:
5-10 wall balls
Bear Complex (5 rounds)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Record heaviest set

CrossFit

2017-03-07

WOD 7th March
Handstand work
20 minutes working on handstand holds and handstand push ups
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

CrossFit

2017-03-06

WOD 6th March
2 power cleans + 3 front squats (Build up to a heavy weight)
Metcon (Time)
40 burpees
30 American swings 24/16kgs
20 thrusters 45/30kgs
10 wall climbs
12 min timecap

CrossFit

2017-03-05

WOD 5th March
Bench Press (5-5-5-5-5)
Ascending sets
Metcon (AMRAP - Reps)
In 4 minutes row as many calories as possible
Rest 1 minute

As many rounds as possible in 4 minutes of:
5 burpeees
10 American kettlebell swings 24/16kgs

Rest 1 minute
As many rounds as possible in 4 minutes of:
5 push ups
10 goblet squats 20/10kgs

Rest 1 minute
As many rounds as possible in 4 minutes of:
5 shoulder to overhead 50/35kgs
10 back squats
Teams of 2

CrossFit

2017-03-04

WOD 4th March
Weightlifting
Front Squat (15 minutes to build up to a 1RM)
- Be strategic about your build up!
- Don't take too many working sets!
Metcon
Metcon (Time)
Teams of 2 - For max reps...

3 minute alternating burpees (tag mandatory!)

* 1 minute rest *

3 minute air squats (each performs a set of 10 unbroken before tagging)

* 1 minute rest *

3 minute Russian KB swings (24 /16)
Tag after 10 reps each

* 1 minute rest *

3 minute pull-ups (tag before switching)

* 1 minute rest *

3 minute max calorie row
Tag after 15 calories each

- Score is total number of reps over all ME sets.
Team mates must peform rounds alternately.
20 minute timecap

CrossFit

2017-03-03

WOD 3rd March
Deadlift (5-5-5-5-5)
CrossFit Games Open 17.2 (AMRAP - Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

M: 50-lb. dumbbells
F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit

2017-03-02

WOD 2nd March
1 high hang power snatch + 2 hang snatch + 3 power snatch (20 minutes practice)
Metcon (Time)
7 rounds for time
10 hang power cleans 60/40kgs
10 burpees
10 sit ups
18 min timecap

CrossFit

2017-03-01

WOD 1st March
Metcon (AMRAP - Rounds and Reps)
Five 3 minute rounds of:
10 pull ups
10 box jumps
10 American kb swings 24/16kgs
Rest 3 minutes between each round
Metcon (No Measure)
Every minute on the minute for 10 minutes:
5-10 wall balls

CrossFit

2017-02-28

WOD 28th February
Handstand work
20 minutes working on handstand holds and handstand push ups
Metcon (AMRAP - Reps)
Every minute on minute for 15 mins
3 overhead squats 30/20kgs
Remainder of the min max double unders
Score is total double unders

CrossFit

2017-02-27

WOD 27th February
2 power cleans + 3 front squats (Build up to a heavy weight)
Metcon (Time)
40 overhead lunges 45/30kgs
10 muscle ups
800m run
30 toes to bar
15 min timecap

CrossFit

2017-02-26

WOD 26th February
Bench Press

CrossFit

2017-02-25

WOD 25th February 2017
Weightlifting
Front Squat (15 minutes to build up to a 2RM)
- Be strategic about your build up!
- Don't take too many working sets!
Metcon
Metcon (Time)
Teams of 2 - 10 rounds for time

10 thrusters 40/25kgs
10 pull ups
10 sit ups
Team mates must peform rounds alternately.
20 minute timecap

CrossFit

2017-02-24

WOD 24th February
Deadlift (5-5-5-5-5)
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit

2017-02-23

WOD 23rd February
1 high hang power snatch + 2 hang snatch + 3 power snatch (20 minutes practice)
Metcon (Time)
500 meter row
400 meter run
50 burpees

CrossFit

2017-02-22

WOD 22nd February
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 20 minutes of:
10 deadlifts (100 / 70)
20 UNBROKEN double-unders
15 box jumps
20 UNBROKEN double-unders
20 toes-to-bar
Metcon (No Measure)
Every minute on the minute for 10 minutes:
5-10 wall balls

CrossFit

2017-02-21

WOD 21st February
Handstand work
20 minutes working on handstand holds and handstand push ups
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 12 minutes of:
400 meter run
10 pull ups
20 burpees

CrossFit

2017-02-20

WOD 20th February
2 power cleans + 3 front squats (Build up to a heavy weight)
Metcon (Weight)
Every minute on the minute for 15 minutes:
Min 1 - 2 power cleans + 5 over the bar burpees
Min 2 - 2 power cleans + 5 shoulder to overhead
Min 3 - 2 power cleans + 6 alternating front rack lunges

CrossFit

2017-02-18

CrossFit WOD 18th February 2017
Weightlifting
Front Squat

CrossFit

2017-02-17

WOD 17th February
Push Press/Push Jerk (5x5/5)
5 reps of push press followed by 5 reps of push jerk
CrossFit Games Open 11.4 (AMRAP - Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Overhead squats 55/40kgs

CrossFit

2017-02-16

WOD 16th February
Metcon (AMRAP - Reps)
2 minutes per station of the following:
Station 1 - 150 meter row, remainder of time AMRAP air squats

Station 2 - 30 American KB swings (24 / 16), remainder of time AMRAP sit-ups

Station 3 - 30 wall balls, remainder of time AMRAP pull-ups

Station 4 - 50 double-unders, remainder of time AMRAP alternating jumping lunges

Rest 30 seconds between stations.

Rest 2 minutes after station 4 and repeat.

CrossFit

2017-02-15

WOD 15th February
CrossFit Games Open 11.2 (AMRAP - Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24" / 20"
deadlift 70/45kgs

CrossFit

2017-02-14

WOD 14th February
Tempo deadlift 2010 (5x6)
2 second on the way down, 0 second at the bottom, 1 second up, 0 seconds at the top
Metcon (Time)
5 rounds
9 handstand push ups
12 toes to bar
15 American kettlebell swings 24/16kgs
15 minute timecap

CrossFit

2017-02-13

WOD 13th February
Back Squat (6-6-6-6-6)
Ascending sets
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 15 minutes of:
5 thrusters 45/30kgs
8 overhead lunges 45/30kgs
10 over the bar burpees

CrossFit

2017-02-12

WOD 12th February

CrossFit

2017-02-11

WOD 11th February 2017
Weightlifting
Front Squat (4 x 8)
- Fast and snappy reps
Metcon (AMRAP - Rounds and Reps)
18 minute AMRAP - Teams of 2

400 meter run (together)
30 box jumps
40 hand release push-ups
50 sit-ups
- Run counts as 40 reps if done under the time cap (for an unfinished round)

CrossFit

2017-02-10

WOD 10th February
Push Press/Push Jerk (5x5/5)
5 reps of push press followed by 5 reps of push jerk
Metcon (Distance)
In teams of 2

30 x 30 seconds sprint for distance on C2 rower - each athlete does 15 intervals as a sprint .
score = total metres

CrossFit

2017-02-09

WOD 9th February
Thruster (EMOTM 8 mins - max reps)
Please record total reps over the 8 minutes.
If you got 80 reps or more last week, increase the weight. If you didn't get 80 reps, try to get 80 this time!
Metcon (AMRAP - Reps)
As many reps as possile in 12 minutes of:
1 power clean 40/30kgs
1 shoulder to overhead 40/30kgs
1 over the bar burpee
2, 2, 2, 3,3,3 etc

CrossFit

2017-02-08

WOD 8th February
Metcon (Time)
80 American kettlebell swings 24/16kgs
70 sit-ups
60 kettlebell clean and jerks 24/16kgs
50 plate ground to overhead 20/10kgs
40 kettlebell snatches 24/16kgs
30 plate Russian twists 20/10kgs
20 kettlebell single arm overhead lunges 24/16kgs
20 minute timecap

CrossFit

2017-02-07

WOD 7th February
Tempo deadlift 2010 (5x6)
2 second on the way down, 0 second at the bottom, 1 second up, 0 seconds at the top
Metcon (Time)
5 rounds
5 burpee pull ups
7 toes to bar
10 box jumps
15 air squats
15 minute timecap

CrossFit

2017-02-06

WOD 6th February
Back Squat (8-8-8-8-8)
Ascending sets
Metcon (AMRAP - Reps)
2 rounds (30 seconds rest between each AMRAP)

As many rounds as possible in 3 minutes of:
1 deadlift + 1 hang power clean + 1 thruster + 1 overhead squat (40 / 30)

As many rounds as possible in 3 minutes of:
15 double unders + 2 handstand push ups

As many rounds as possible in 3 minutes of:
5 pull ups + 10 alternating jumping lunges

CrossFit

2017-02-05

WOD 5th February
Metcon (Time)
In teams of 2
100 burpees (6 minute timecap)
Rest 2 minutes
30 reps of the bear complex 40/25kgs (6 minute timecap)
Rest 2 minutes
80 box jumps (6 minute timecap)
Rest 2 minutes
Row 3000m (6 minute timecap)
Rest 2 minutes
80 wall balls 9/6kgs (6 minute timecap)

CrossFit

2017-02-04

WOD 4th February 2017
Weightlifting
Front Squat (4 x 10 )
- Heavier than weight on first week of the cycle, but same weight for all sets today
Metcon (AMRAP - Rounds and Reps)
Teams of 2 - 15 minute AMRAP

21 power snatches (40 / 25)
15 synchronised bar facing OTB burpees
9 toes-to-bar

CrossFit

2017-02-03

WOD 3rd February
Push Press/Push Jerk (5x5/5)
5 reps of push press followed by 5 reps of push jerk
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 15 minutes of:
1 rounds of CINDY (5 pull-ups, 10 push-ups 15 air squats)
1 round of DT (12 deadlifts, 9 hang power cleans, 6 push jerks RX 70 / 50kgs)
2 rounds of CINDY
1 round of DT
3 rounds of CINDY
1 round of DT

CrossFit

2017-02-02

WOD 2nd February
Thruster (EMOTM 8 mins - max reps)
Please record total reps over the 8 minutes.
If you got 80 reps or more last week, increase the weight. If you didn't get 80 reps, try to get 80 this time!
Metcon (Time)
750 meter row
50 alternating dumbbell snatch 20/15kgs
30 Russian kettlebell swings 24/16kgs
10 wall climbs
15 min timecap

CrossFit

2017-02-01

WOD 1st February
Metcon (AMRAP - Reps)
4 minute stations : 60 seconds transition in between each station:

Station 1 - As many rounds as possible in 4 minutes of:
500 meter row
remainder of time as many burpees over the rower as possible

Station 2 - As many rounds as possible in 4 minutes of:
100 double unders
remainder of time as many toes-to-bar as possible

Station 3 - As many rounds as possible in 4 minutes of:
50 box jumps
remainder of time as many Russian kettlebell swings as possible 24/16kgs

Station 4 - As many rounds as possible in 4 minutes of:
50 barbell thrusters 20/15kgs
remainder of time as many V-ups as possible
Score is total of burpees + toes to bar + swings + V-ups

CrossFit

2017-01-31

WOD 31st January
Tempo deadlift 2010 (5x6)
2 second on the way down, 0 second at the bottom, 1 second up, 0 seconds at the top
Metcon (Time)
5 rounds
7 deadlifts 60/40kgs
7 over the bar burpees
7 front squats 60/40kgs
7 over the bar burpees
12 min cap

CrossFit

2017-01-30

WOD 30th January
Back Squat (5x6)
All sets at the same weight
Metcon (AMRAP - Reps)
Tabata handstand hold
30 seconds rest
Tabata hollow rocks
30 seconds rest
Tabata push-ups

CrossFit

2017-01-29

WOD 29th January
Metcon (AMRAP - Rounds and Reps)
Set a clock for 40 minutes.
In teams of 2
Row 5000m
In the remaining time as many rounds as possible of:
10 pull ups
10 dumbbell hang power cleans 20/15kgs
10 dumbbell front squats 20/15kgs
10 dumbbell shoulder to overhead 20/15kgs
10 sit ups

CrossFit

2017-01-28

WOD 28th January 2017
Weightlifting
Front Squat (4 x 6 )
- Heavy but same pace as previous weeks!
Metcon (AMRAP - Reps)
Teams of 2 - 20 minute AMRAP

Person 1:
5 hang power snatch
10 OH squat
30 double unders

RX 50 / 35

Person 2:
Max distance row
- Score is total number of reps overall. 1 meter = 1 rep
- There must be a tag after each round

CrossFit

2017-01-27

WOD 27th January
Push Press/Push Jerk (5x5/5)
5 reps of push press followed by 5 reps of push jerk
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 12 minutes of:
2 muscle ups
4 handstand push ups
6 power cleans 60/40kgs

CrossFit

2017-01-26

WOD 26th January
Thruster (EMOTM 8 mins - max reps)
Please record total reps over the 8 minutes.
If you got 80 reps or more last week, increase the weight. If you didn't get 80 reps, try to get 80 this time!
Metcon (AMRAP - Reps)
Tabata burpees
Tabata box jumps
Tabata double unders

CrossFit

2017-01-25

WOD 25th January
Metcon (AMRAP - Reps)
1 minute as many reps as possible in the following movements:
Row for calories
Wall ball
toes to bar
Bear crawl
Dumbbell shoulder to overhead 20/15kgs
Rest 3 mins
Repeat for a total of 3 rounds

CrossFit

2017-01-24

WOD 24th January
Tempo deadlift 2010 (5x6)
2 second on the way down, 0 second at the bottom, 1 second up, 0 seconds at the top
Metcon (Time)
3 rounds
25 chest to bar pull ups
25 sit ups
25 hand release push ups
25 air squats
15 min timecap

CrossFit

2017-01-23

WOD 23rd January
Back Squat (5x6)
All sets at the same weight
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 12 minutes of:
60 double-unders
40 Russian kettlebell swings 24/16kgs
20 overhead squats 40/30kgs

CrossFit

2017-01-22

WOD 22nd January

CrossFit

2017-01-21

WOD 21st January 2017

CrossFit

2017-01-20

WOD 20th January
Push Press/Push Jerk (5x5/5)
5 reps of push press followed by 5 reps of push jerk
Metcon (AMRAP - Reps)
As many rounds as possible in 3 minutes of:
3 muscle-ups
20 double-unders
Rest 1 minute and repeat for 2 more rounds.

CrossFit

2017-01-19

WOD 19th January
Thruster (EMOTM 8 mins - max reps)
Please record total reps over the 8 minutes.
Metcon (AMRAP - Reps)
In 4 minutes:
25 toes to bar, 50 double unders, 15 hang squat cleans 60/40kgs
Next 4 minutes (if all reps completed in previous 4 minutes)
25 toes to bar, 50 double unders, 13 hang squat cleans 80/50kgs
Next 4 minutes (if all reps completed in previous 4 mins)
25 toes to bar, 50 double unders, 11 hang squat cleans 100/70kgs

CrossFit

2017-01-18

WOD 18th January
Metcon (AMRAP - Reps)
In 7 min row as many calories as possible
Rest 2 minutes
As many rounds as possible in 7 minutes of:
10 box jumps
10 power snatch 40/25kgs
Rest 2 minutes
As many rounds as possible in 7 minutes of:
10 sit ups
10 shoulder to overhead 40/25kgs

CrossFit

2017-01-17

WOD 10th January
Tempo deadlift 2010 (5x6)
2 second on the way down, 0 second at the bottom, 1 second up, 0 seconds at the top
Metcon (AMRAP - Reps)
1 min max double unders
Rest 30 seconds
1 min max Wall Ball 9/6kgs
Rest 30 seconds
1 min max HSPU
Rest 30 seconds
1 min row for calories
Rest 30 seconds
1 min max double unders
Etc repeat each movement twice

CrossFit

2017-01-16

WOD 16th January
Back Squat (5x10)
All sets at the same weight
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 12 minutes of:
10 thrusters 45/30kgs
10 burpee
Penalty for any dropped bars = 3 wall climbs

CrossFit

2017-01-15

WOD 15th January
Metcon (Time)
In teams of 2
1000m row
10 manmakers 20/15kgs
30 burpee box jump overs
60 double unders
750m row
15 manmakers
40 burpee box jump overs
80 double unders
500m row
20 manmakers
40 burpee box jump overs
100 double unders
1000m row
40 minute timecap

CrossFit

2017-01-14

WOD 14th January 2016
Weightlifting
Front Squat (10 - 10 - 10 - 10 )
- Increasing weight, keep it snappy, no pauses at the top
Metcon (AMRAP - Rounds and Reps)
Teams of 2 - 20 minute AMRAP

8 power snatch
8 toes to bar
8 burpees over the bar

RX 40 / 25
- One person does one full round before switching
- One person working at a time

CrossFit

2017-01-13

WOD 13th January
Push Press/Push Jerk (5x5/5)
5 reps of push press followed by 5 reps of push jerk
Metcon (AMRAP - Reps)
As many rounds as possible in 3 minutes of:
5 shoulder to overhead 50/35kgs
10 box jumps
Rest 1 minute and repeat for 2 more rounds.

CrossFit

2017-01-12

WOD 12th January
Thruster (EMOTM 8 mins - max reps)
Please record total reps over the 8 minutes.
Metcon (AMRAP - Reps)
From 0:00-3:00
2 rounds of:
 10 overhead squats 40/25kgs
 10 toes to bar
From 3:00-6:00
2 rounds of:
 12 overhead squats 40/25kgs
 12 toes to bar
Etc carry on adding 2 reps until you can no longer finish within the timecap

CrossFit

2017-01-11

WOD 11th January
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 15 minutes of:
6 overhead lunges 45/30kgs
6 burpees
6 chest to bar pull ups

CrossFit

2017-01-10

WOD 10th January
Tempo deadlift 2010 (5x6)
2 second on the way down, 0 second at the bottom, 1 second up, 0 seconds at the top
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 12 minutes of:
5 hang squat cleans 60/40kgs
30 double unders

CrossFit

2017-01-09

WOD 9th January
Back Squat (5x10)
Metcon (Time)
1 to 8 then 7 to 1 of:
HSPU
Power Snatch @45/30
Box Jumps

TC:20 minutes
Scale:
HSPU=Push ups
Power Snatch = weight and Hang power snatch

CrossFit

2017-01-08

WOD 8th January 2016
Floor Press (5x5)
Metcon (Time)
In teams of 2, 3 rounds for time of:
50 DUs
50 DB Snatches@20/15
50 Alternating Goblet Lunges
50 Push Ups
18 minutes TC.

CrossFit

2017-01-07

WOD 7th January 2016
Front Squat (20 minutes to build to a heavy set of 5.)
Metcon (AMRAP - Rounds and Reps)
In teams of 2, perform AMRAP in 20 minutes of:
400M Run (both run)
10 Deadlifts@60/40
10 pull ups
10 hang power cleans
10 pull ups
10 Front Squat
10 pull ups
10 shoulder to overhead
10 pull ups

CrossFit

2017-01-06

WOD 6th January 2016
Shoulder Press (5x5 with a 2020 tempo)
Same weight across.
Metcon (Time)
In teams of 2 perform for time:
2K Row
80 Box Jumps
60 Burpees Over The Rower
40 KB Snatches@28/20
20 American KB swings
1K Row
Reps must be equally splitted within the team.

CrossFit

2017-01-05

WOD 5th January 2016
Clean

CrossFit

2017-01-04

WOD 4th January 2016

CrossFit

2017-01-03

WOD 3rd January 2016

CrossFit

2017-01-02

WOD 2nd January 2017
Weightlifting
Back Squat (20 - 25 minutes to build up to a heavy triple)
- Take your time to build up to a good heavy triple for the day
- Look at past numbers to make an educated guess on which number to aim for!
- Stay tight throughout
Metcon (AMRAP - Reps)
45 seconds on - 15 seconds off (3 total rounds)

Row for max calories
Alternating jumping lunges
Burpees
Alternating DB snatches (20 / 15)
Box jumps
- 15 second rest time is transition time
- Score is total number of reps
- 1 calorie = 1 rep

CrossFit

2016-12-30

WOD 30th December 2016
Weightlifting
Shoulder Press (5 x 5 @ tempo 2020 )
- Tempo is 2 seconds on the way up, 0 at the top, 2 seconds on the way down, 0 at the bottom before starting the next rep.
Metcon
Metcon (Time)
15 minute time cap

40 double unders
40 box jumps
40 double unders
40 air squats
40 double unders
40 sit-ups
40 double unders
40 american KB swings (24 / 16)
40 double unders
40 push-ups

If there is any remaining time, perform as many toes-to-bar as possible.
Each toes-to-bar will deduct one second off the total finish time.

CrossFit

2016-12-29

WOD 29th December 2016
Weightlifting
Clean (20 minutes to build to a a heavy double)
- Each rep has to start from the floor
- Full squat or power clean
Metcon (Time)
For time - 21 / 15 / 9 / 6 / 3

KB snatch (24 / 16)
KB clean and jerk ( 24 / 16)
KB OH lunges (24 / 16)
KB goblet squats (24 / 16)

15 minute time cap
- 10 reps total for each movement
- Move consistently

CrossFit

2016-12-28

WOD 28th December 2016
Metcon (AMRAP - Reps)
8 minute AMRAP

7 hang power cleans
7 burpees

* 3 minute rest *

8 minute AMRAP

7 thrusters
7 over the bar burpees

* 3 minute rest *

8 minute AMRAP

3 hang power cleans
3 thrusters
3 shoulder to overhead
3 over the bar burpees

RX 40 / 30
- Score is total number of reps

CrossFit

2016-12-27

WOD 27th December 2016
Weightlifting
Push Press (20 minutes to build up to a heavy set of 5 )
- No touch and go reps
- Reset at the bottom of every rep
- Focus on speed
Metcon (Time)
3 rounds for time (12 minute time cap)

400 meter run
50 air squats
- Goal is to perform every round unbroken on the squats
- No rest time between the run and the squats
- Goal is to finish sub 8 minutes

CrossFit

2016-12-26

WOD 26th December 2016
Weightlifting
Back Squat (5 - 5 - 5 - 5 - 5 )
- No tempo
- Increasing weight
Metcon (Time)
5 rounds for time - 15 minute time cap

15 burpee box jump overs
10 pull ups
15 push-ups
10 toes to bar

CrossFit

2016-12-24

WOD 24th December 2016
Weightlifting
Front Squat (3 x 10)
Metcon (AMRAP - Reps)
Teams of 2 - 20 minute AMRAP

100 calorie row
90 american KB swings
80 alternating lunges
70 burpees
60 sit-ups
50 push-ups
60 ...
70 ...
80 ...
90 ...
100 ...

CrossFit

2016-12-23

WOD23rd December
Shoulder Press (3-3-3-3-3)
Metcon (Time)
12 - 9 - 6
Thrusters (50 / 35)
Pull-ups

then
15 - 12 - 9
Deadlift (50 / 35)
Hang power clean (50 / 35)

then
21 - 15 - 9
Shoulder to overhead (50 / 35)
Back Squat

CrossFit

2016-12-22

WOD 22nd December
1 hang clean + 1 clean (Build up to a heavy, but fast weight in 12 minutes)
1 hang clean + 1 clean (Take 80% of the previous weight)
Metcon (AMRAP - Reps)
8 sets of:

60 seconds max burpees
- 45 seconds rest between each set
- Each set is supposed to be a MAX EFFORT SET = 100%
- Score is total number of burpees

CrossFit

2016-12-21

WOD 21st December
Metcon (AMRAP - Reps)
WOD - 10 minute AMRAP
15 calorie row
20 KB clean and push press (10 each side @ 24 / 16)
25 double unders

- 3 minute rest -

10 minutes to build up to a heavy complex
Power snatch x 1
Hang power snatch x 2

- 3 minute rest -

10 minute AMRAP
15 wall balls
20 pull-ups
25 sit-ups

CrossFit

2016-12-20

WOD 20th December
Deadlift (Build up to a heavy single)
Metcon (Time)
3 rounds
15 american KB swings (32 / 24)
12 deadlifts
9 box jumps
10 minute time cap
The weight for the deadlift should be 50% of the heavy single

CrossFit

2016-12-19

WOD 19th December
Paused back squat (5x3)
2 seconds on the way down, 2 second hold in the bottom position, fast up
All sets at the same weight
Metcon (Time)
3 rounds
10 ground to overhead 40/30kgs
15 overhead lunges 40/30kgs
20 burpees over the bar
15 minute time cap

CrossFit

2016-12-17

CrossFit WOD 17th December
Weightlifting
Front Squat (3 x 10)

CrossFit

2016-12-16

WOD16th December
Shoulder Press (3-3-3-3-3)
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 15 minutes of:
2 manmakers 20/15kgs
5 handstand push ups
20 lunges

CrossFit

2016-12-15

WOD 15th December
1 hang clean + 1 clean (Build up to a heavy, but fast weight in 12 minutes)
1 hang clean + 1 clean (Take 80% of the previous weight)
Metcon (AMRAP - Reps)
Every minute on the minute for 12 minutes
5 double unders
Remainder of minute 1 – max Russian KB swings 32/24kgs
Remainder of minute 2 – max toes to bar
Alternate movements for the 12 minutes
Score is total number of swings plus toes to bar

CrossFit

2016-12-14

WOD 14th December
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Record the time for each round as well as the total time.
40 minute timecap

CrossFit

2016-12-13

WOD 13th December
Floor Press (Build up to a 1RM)
CrossFit Games Open 13.2 (AMRAP - Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24" / 20"
50/35kgs

CrossFit

2016-12-12

WOD 12th December
Paused back squat (3-3-3-3-3)
2 seconds on the way down, 2 second hold in the bottom position, fast up
Metcon (AMRAP - Reps)
Perform a Tabata set of thrusters 40/30kgs

Rest 4 minutes then perform a Tabata set of burpees

CrossFit

2016-12-11

WOD 11th December
Push Jerk (3-3-3-3-3)
Metcon (AMRAP - Rounds and Reps)
In teams of 2
As many rounds of possible in 6 minutes of:
5 box jumps
10 air squats
Rest 1 minute

Then as many rounds as possible in 6 minutes of
5 burpees
10 kettlebell swings
Rest 1 minute

Then as many rounds as possible in 6 minutes of
5 pull ups
10 calorie row
1 person works for 1 entire minute while the other rests. Team mates alternate minutes

CrossFit

2016-12-10

WOD 10th December - Special WOD for rape survivors around the world
Metcon (Time)
This is a two part workout: A & B
Team up in pairs. You’ll be working together as a team to keep the bar off the ground throughout workout A.

PART A - for time (time cap 25 mins)
75 deadlifts (50kg / 35kg)
50 push ups
25 hang cleans (50kg / 35kg)
50 pull ups
75 overhead lunges (35kg / 25kg)
50 reverse burpees
25 shoulder to overhead (35kg / 25kg)

REST: 2 minutes (+ any remaining time on the clock)
PENALTY: 5 thrusters per team any time the bar rests on the ground (deadlifts must be touch and go). Use bar that is available. Only one team member allowed to move at a time.
Metcon (AMRAP - Reps)
PART B
Max burpees in 5 minutes

CrossFit

2016-12-09

WOD 9th December
Shoulder Press (5-5-5-5-5)
Metcon (Time)
12-1 - 1-12 ladder
Thrusters 40/30kgs
Pull ups
Format is as follows:
12 thrusters
1 pull up
11 thrusters
2 pull ups
10 thrusters
3 pull ups
Etc

CrossFit

2016-12-08

WOD 8th December
1 hang clean + 1 clean (Build up to a heavy, but fast weight in 12 minutes)
1 hang clean + 1 clean (Take 80% of the previous weight)
Metcon (Time)
Row 500m
Rest for 2 minutes and repeat a total of 3 times.
Score is average time of the three rows.
Try to row at a 90% pace, not all out.

CrossFit

2016-12-07

WOD 7th December
Weighted Pull-ups (10 mins to build to a heavy single)
Metcon (Time)
7 rounds
10 American kettlebell swings 24/16kgs
10 toes to bar
10 dumbbell hang power cleans 20/10kgs
10 dumbell push press 20/10kgs
10 goblet squats 24/16kgs
35 min time cap

CrossFit

2016-12-06

WOD 6th December
Hang Snatch (Build up to a 1RM)
CrossFit Games Open 11.2 (AMRAP - Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24" / 20"
Deadlifts at 70/45kgs

CrossFit

2016-12-05

WOD 5th December
Paused back squat (5-5-5-5-5)
2 seconds on the way down, 2 second hold in the bottom position, fast up
Metcon (Time)
5 rounds
15 overhead squats 40/25kgs
15 burpees
15 minute timecap

CrossFit

2016-12-02

WOD 2nd December
Shoulder Press (5-5-5-5-5)
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 12 minutes of:
10 overhead squats 40/25kgs
30 double unders

CrossFit

2016-12-01

WOD 1st December
1 hang clean + 1 clean (Build up to a heavy, but fast weight in 12 minutes)
1 hang clean + 1 clean (Take 80% of the previous weight)
Metcon (Time)
21/15/12/9/6
Power cleans 60/40kgs
Burpees
If you drop a bar during the power cleans you need to perform double the number of burpees!

CrossFit

2016-11-30

WOD 30th November
Metcon (Time)
1 wall climb
2 over the bar burpees
3 toes to bar
4 box jumps
5 American kb swings 24/16kgs
6 goblet squats 24/16kgs
7 power cleans 40/25kgs
8 shoulder to overhead 40/25kgs
9 pull ups
10 push ups
11 thrusters 40/25kgs
400m run
50 min timecap

CrossFit

2016-11-29

WOD 29th November
Split Jerk (Build up to a 1RM)
100m Row (Time)
100m Row

CrossFit

2016-11-28

WOD 28thNovember
Paused back squat (5-5-5-5-5)
2 seconds on the way down, 2 second hold in the bottom position, fast up
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

CrossFit

2016-11-27

WOD 27th November
Bench Press (5-5-5-5-5)
Metcon (Time)
Teams of 2
3 rounds
Row 600m
40 burpees
40 medicine ball cleans
20 minute timecap

CrossFit

2016-11-26

CrossFit WOD 26th November
Strength
Zercher Squat (10 - 10 - 10 - 10 - 10)
- Last week of the cycle
- Increasing weight
Metcon
Metcon (AMRAP - Rounds and Reps)
20 minute AMRAP - Teams of 2

500 meter row
10 deadlifts 60 / 40
10 hang power cleans 60 / 40
10 shoulder to overhead 60 / 40

CrossFit

2016-11-25

WOD 25th November
Metcon (AMRAP - Reps)
On the minute every minute for 10 minutes:
Minute 1: Pull ups
Minute 2: Handstand push ups
Continue alternating movements each minute
If you don't have handstand push ups, go for a handstand hold
Metcon (Time)
800m run
30 box jumps
20 sit ups
10 alternating dumbbell snatch 20/15kgs
800m run
30 sit ups
20 alternating dumbbell snatch
10 box jumps
800m run
30 alternating dumbbell snatch
20 box jumps
10 sit ups
800m run
25 minute timecap

CrossFit

2016-11-25

WOD 25th November
Metcon (AMRAP - Reps)
On the minute every minute for 10 minutes:
Minute 1: Pull ups
Minute 2: Handstand push ups
Continue alternating movements each minute
If you don't have handstand push ups, go for a handstand hold
Metcon (Time)
800m run
30 box jumps
20 sit ups
10 alternating dumbbell snatch 20/15kgs
800m run
30 sit ups
20 alternating dumbbell snatch
10 box jumps
800m run
30 alternating dumbbell snatch
20 box jumps
10 sit ups
800m run
25 minute timecap

CrossFit

2016-11-24

WOD 24th November
A1: Weighted Step-ups (5x10)
Perform reps alternately, 10 total. All sets with the same weight
A2: Good Mornings (5x10)
All sets at the same weight
Metcon (Time)
4 rounds
5 wall climbs
10 burpees
20 American kettlebell swings 24/16kgs
8 min timecap

CrossFit

2016-11-23

WOD 23rd November
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

CrossFit

2016-11-22

WOD 22nd November
Snatch (Build up to a single in 10-12 minutes)
This should be heavy, but performed with good form
Snatch (5x2)
Use 70% of the weight that you hit for the heavy single
Metcon (AMRAP - Reps)
Every minute on the minute for 15 mins:
Minute 1: 10 power snatch 35/20kgs
Minute 2: 10 pull ups
Minute 3: 45 second max double unders

CrossFit

2016-11-21

WOD 21st November
Front Squat (5x3)
All sets at the same weight
Metcon (AMRAP - Reps)
In 5 minutes perform as many box jump overs as possible.
Rest 2 minutes.

In 5 minutes row as many calories as possible.
Rest 2 minutes

As many rounds as possible in 5 minutes of:
3 power cleans 40/25kgs
3 front squats 40/25kgs
3 toes to bar

CrossFit

2016-11-20

WOD 20th November
Bench Press (5-5-5-5-5)
Metcon (Time)
Teams of 2
3 rounds
Row 600m
40 burpees
40 medicine ball cleans
20 minute timecap

CrossFit

2016-11-19

CrossFit WOD 19th November
Strength
Zercher Squat (10 - 10 - 10 - 10 - 10 )
- Increase weight from last week
Metcon

CrossFit

2016-11-18

WOD 18th November
Metcon (AMRAP - Reps)
On the minute every minute for 10 minutes:
Minute 1: Pull ups
Minute 2: Handstand push ups
Continue alternating movements each minute
If you don't have handstand push ups, go for a handstand hold
Metcon (Time)
In teams of 2
Row 3000m
50 back squats 70/50kgs
Row 1500m
30 front squats 70/50kgs
Row 1000m
20 overhead squats 70/50kgs
30 minute timecap

CrossFit

2016-11-17

WOD 17th November
A1: Weighted Step-ups (5x10)
Perform reps alternately, 10 total. All sets with the same weight
A2: Good Mornings (5x10)
All sets at the same weight
Metcon (AMRAP - Reps)
1 minute max double unders
30 secs rest
1 minute max kettlebell snatch 24/16kgs
30 secs rest
1 minute max cal row
30 secs rest
1 min max wall ball
Rest 2 mins and repeat

CrossFit

2016-11-16

WOD 16th November
Bench Press (Build up to a 1RM)
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

CrossFit

2016-11-15

WOD 15th November
Snatch (Build up to a single in 10-12 minutes)
This should be heavy, but performed with good form
Snatch (5x2)
Use 70% of the weight that you hit for the heavy single
Metcon (Time)
3 rounds
12 power cleans 60/40kgs
25 sit ups
8 minute timecap
10 burpee penalty for any dropped bars

CrossFit

2016-11-14

WOD 14th November
Front Squat (3-3-3-3-3)
Try to add weight to each set
Metcon (Time)
5 rounds
20 single arm Russian kettlebell swings (10 per arm) 32/24kgs
10 single arm kettlebell push jerk (5 per arm) 32/24kgs
10 goblet squats
10 minute timecap

CrossFit

2016-11-13

WOD 13th November
Floor Press (5-5-5-5-5)

CrossFit

2016-11-12

WOD 12th November 2016

CrossFit

2016-11-11

WOD 11th November
Metcon (AMRAP - Reps)
On the minute every minute for 10 minutes:
Minute 1: Pull ups
Minute 2: Handstand push ups
Continue alternating movements each minute
If you don't have handstand push ups, go for a handstand hold
Bear Complex (Build up to as heavy as possible in 25 mins)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Take as many attempts as necessary. Record the heaviest.

CrossFit

2016-11-10

WOD 10th November
A1: Weighted Step-ups (5x10)
Perform reps alternately, 10 total. All sets with the same weight
A2: Good Mornings (5x10)
All sets at the same weight
Metcon (AMRAP - Reps)
1 minute max double unders
30 secs rest
1 minute max kettlebell snatch 24/16kgs
30 secs rest
1 minute max cal row
30 secs rest
1 min max wall ball
Rest 2 mins and repeat

CrossFit

2016-11-10

WOD 10th November
A1: Weighted Step-ups (5x10)
Perform reps alternately, 10 total. All sets with the same weight
A2: Good Mornings (5x10)
All sets at the same weight
Metcon (AMRAP - Reps)
1 minute max double unders
30 secs rest
1 minute max kettlebell snatch 24/16kgs
30 secs rest
1 minute max cal row
30 secs rest
1 min max wall ball
Rest 2 mins and repeat

CrossFit

2016-11-09

WOD 9th November
Thruster (Build up to a 1RM)
Thruster can start from the rack
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

CrossFit

2016-11-08

WOD 8th November
Snatch (Build up to a single in 10-12 minutes)
This should be heavy, but performed with good form
Snatch (5x2)
Use 70% of the weight that you hit for the heavy single
Metcon (Time)
4 rounds
10 box jumps
15 burpees
8 minute timecap

CrossFit

2016-11-07

WOD 7th November
Front Squat (5x5)
All sets at the same weight
Metcon (AMRAP - Reps)
Minute 1: 1 toes to bar, 2 push ups, 3 Russian kettlebell swings 24/16kgs
Minute 2: 2 toes to bar, 3 push ups, 4 kettlebell swings
Minute 3: 3 toes to bar, 4 push ups, 5 kettlebell swings
Keep going as long as you can complete all the reps within the minute

CrossFit

2016-11-06

WOD 6th November
Hang Clean (Build up to a heavy single)
Hang Clean (5x2@ 70%)
Metcon (AMRAP - Reps)
In teams of 2 peform 4 consecutive Tabatas of the following movements:
Air squats
Burpees
Pull ups
Push ups

CrossFit

2016-11-05

WOD 5th November 2016
Weightlifting
Zercher Squat (10 - 10 - 10 - 10 - 10)
Increasing weight, but maintain good form and proper mechanics of movement.
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 2 - 18 minute AMRAP

Person 1 - 15 calorie row
10 burpees over rower
5 box jumps

Person 2 - 15 USA KB swings (24/16)
15 goblet squats
10 push ups

... then switch.
Partners alternate workouts as soon as they have both finished their respective rounds.
Score is total number of rounds and reps added together.

CrossFit

2016-11-04

WOD 4th November
1A: Metcon (AMRAP - Reps)
On the minute every minute for 10 minutes:
Minute 1: Pull ups
Minute 2: Handstand push ups
Continue alternating movements each minute
If you don't have handstand push ups, go for a handstand hold
Metcon (AMRAP - Rounds and Reps)
In teams of 2, as many rounds as possible in 20 minutes of:
5 deadlift 40/25kgs
5 hang power clean
5 front squat
5 push press
5 back squat
One person completes 1 entire round, then the next person goes

CrossFit

2016-11-03

WOD 3rd November
A1: Weighted Step-ups (10-10-10-10-10)
Perform reps alternately, 10 total
A2: Good Mornings (10-10.10-10-10)
Metcon (Time)
21/15/9
Thrusters 40/30kgs
Box jumps

CrossFit

2016-11-02

WOD 2nd November
Weighted ring dip (Build up to a heavy single)
Dip hold (bottom) (Time)
Hold the bottom of a dip (rings or bar)
Dip hold (top) (Time)
Hold a locked out position at the top of a dip (rings or bar)
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

CrossFit

2016-11-01

WOD 1st November
Snatch (Build up to a single in 10-12 minutes)
This should be heavy, but performed with good form
Snatch (5x2)
Use 70% of the weight that you hit for the heavy single
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 12 minutes of:
5 hang power snatch 40/25kgs
10 over the bar burpees

CrossFit

2016-10-31

WOD 31st October
Front Squat (5-5-5-5-5)
Ascending Cindy (AMRAP - Reps)
Minute 1: 1 pull up, 2 push ups, 3 air squats
Minute 2: 2 pull ups, 3 push ups, 4 air squats
Minute 3: 3 pull ups, 4 push ups, 5 air squats
Keep going as long as you can complete all the reps within the minute

CrossFit

2016-10-30

WOD 30th October
1 hang snatch + 1 snatch (Build up over 20 minutes)
2 second pause in catch position of the hang snatch
Metcon (Time)
In teams of 2
Row 1000m
20 over the rower burpees
Row 800m
20 toes to bar
Row 600m
20 dumbbell hang squat cleans 20/10kgs
Row 400m
20 chest to bar pull ups
Row 200m
20 manmakers 20/10kgs
25 minute timecap

CrossFit

2016-10-29

WOD 29th October 2016
Weightlifting
Front Squat

CrossFit

2016-10-28

WOD 28th October
A: Metcon (AMRAP - Reps)
Every minute on the minute for 5 minutes:
Double unders
Max 30 seconds of work
B: Metcon (AMRAP - Reps)
Every minute on the minute for 5 minutes:
Pull-ups
Can be performed strict or kipping, but don't mix the two.
Metcon (AMRAP - Reps)
1 minute max Airbike for cals
30 seconds rest

1 minute max dumbbell snatch 20/10kgs
30 seconds rest

1 minute max box jump
30 seconds rest

1 minute max push press 20/15kgs
30 seconds rest

1 minute max Russian kettlebell swings 24/16kgs

Rest 3 minutes and repeat twice (3 rounds total)

CrossFit

2016-10-27

WOD 27th October
Clean and Jerk (Build up to a heavy single)
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 12 minutes of:
2 muscle ups
4 handstand push ups
6 alternating pistols

CrossFit

2016-10-26

WOD 26th October
Max Height Box Jump (Distance)
Max Height Box Jump
Metcon (Time)
Max handstand hold
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

CrossFit

2016-10-25

WOD 25th October
Back Squat (Build up to a heavy single)
Metcon (Time)
5 rounds
10 toes to bar
50 double unders
10 min timecap

CrossFit

2016-10-24

WOD 24th October
Push Press (Build up to a heavy single)
Metcon (Time)
10-1 Chest to bar pull ups
(10 burpees after each set of pull ups)

10 chest to bar pull ups
10 burpees
9 chest to bar pull ups
10 burpees
8 chest to bar pull ups
10 burpees
Etc etc
15 minute timecap

CrossFit

2016-10-23

WOD 23rd October
1 hang snatch + 1 snatch (Build up over 20 minutes)
2 second pause in catch position of the hang snatch
Metcon (Time)
In teams of 2
Row 1000m
20 over the rower burpees
Row 800m
20 toes to bar
Row 600m
20 dumbbell hang squat cleans 20/10kgs
Row 400m
20 chest to bar pull ups
Row 200m
20 manmakers 20/10kgs
25 minute timecap

CrossFit

2016-10-22

WOD 22nd October 2016

CrossFit

2016-10-21

WOD 21st October
A: Metcon (AMRAP - Reps)
Every minute on the minute for 6 minutes:
Thrusters
Choose a weight that allows you to consistently get 8-12 reps with good form
B: Metcon (AMRAP - Reps)
Every minute on the minute for 6 minutes:
Toes to bar
Try to get 6-10 reps each round. The goal is form, not max reps
Metcon (AMRAP - Reps)
1 min max calorie row
Then as many rounds as possible in 3 minutes of:
10 Russian kettlebell swings 32/24kgs, 10 push ups
Rest 1 min

1 min max double unders
Then as many rounds as possible in 3 minutes of:
5 box jumps, 10 dumbbell snatch 20/10kgs
Rest 2 minutes and repeat twice (total of 3 rounds)

CrossFit

2016-10-20

WOD 20th October
i hang clean, 1 clean, 1 jerk (Build up over 20 minutes)
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 10 minutes of:
50 single unders
10 toes to bar
25 double unders
20 jumping alternating lunges
Reps can be divided into any order or combination.
10 burpee penalty for any dropped bars

CrossFit

2016-10-19

WOD 19th October
Max broad jump (Distance)
Max broad jump
1 minute burpee test (AMRAP - Reps)
1 minute max burpees to target
Bergeron beep test (AMRAP - Rounds and Reps)
Every minute on the minute for as long as possible:
7 dumbbell thrusters 15/10kgs
7 pull ups
7 burpees

CrossFit

2016-10-18

WOD 18th October
Back Squat (5x3)
All sets should be done at the same weight. Use last week's performance as a guide for the weight to use.
Metcon (Time)
4 rounds
20 deadlift 40/25kgs
10 hang power snatch
20 back squat
15 min timecap
10 burpee penalty for any dropped bars

CrossFit

2016-10-17

WOD 10th October
Push Press (5-5-5-5-5)
Try to increase weight on each set
Metcon (Time)
5 rounds
300m run
10 dumbbell hang clean and push press 20/10kgs

CrossFit

2016-10-16

WOD 16th October
Snatch (Build up to a heavy single)
Metcon (AMRAP - Reps)
In teams of 2
Row 4 minutes for calories
Then as many rounds as possible in 12 minutes:
6 burpee box jumps
6 sit ups
6 dumbbell thrusters 20/10kgs
Then row 4 minutes for calories
One person works while the other rests

CrossFit

2016-10-15

CrossFit WOD 15th October
Weightlifting
Deadlift (5 x 5)
- No touch and go reps
- Reset properly at each deadlift
- Go without the mixed grip as far as possible
Metcon

CrossFit

2016-10-14

WOD 14th October
A: Metcon (AMRAP - Reps)
Every minute on the minute for 6 minutes:
Thrusters
Choose a weight that allows you to consistently get 8-12 reps with good form
B: Metcon (AMRAP - Reps)
Every minute on the minute for 6 minutes:
Toes to bar
Try to get 6-10 reps each round. The goal is form, not max reps
Metcon (AMRAP - Reps)
Teams of 2
8 minutes Tabata air squats and burpees.
Then In 8 mins run 800m
Then 8 min Tabata dumbbell snatch 20/10kgs and 2 dumbbell push press (20/10)
Then In 8 mins run 800m

CrossFit

2016-10-13

WOD 13th October
i hang clean, 1 clean, 1 jerk (Build up over 20 minutes)
Metcon (Time)
45 pull ups
45 thrusters 45/30kgs
Reps can be divided into any order or combination.
10 burpee penalty for any dropped bars

CrossFit

2016-10-12

WOD 12th October
Front Squat (Build up to a 1RM)
CrossFit Games Open 12.3 (AMRAP - Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24" / 20"
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar

CrossFit

2016-10-11

WOD 4th October
Back Squat (3-3-3-3-3)
Each set should ideally be heavier than the last. Next week will be 5 sets of 3 at the same weight
Metcon (AMRAP - Reps)
Set a clock for 10 minutes:
1 power clean 40/25kgs
1 front squat 40/25kgs
1 over the bar burpee
2 power clean 40/25kgs
2 front squat 40/25kgs
2 over the bar burpee
etc etc

CrossFit

2016-10-10

WOD 10th October
Push Press (6-6-6-6-6)
Try to increase weight on each set
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 15 minutes of:
5 handstand push ups
10 goblet lunges 20/10kgs (use a kettlebell or dumbbell)
15 plate ground to overhead 20/15kgs

CrossFit

2016-10-09

WOD 9th October
Snatch (2-2-2-2-2)
Try to increase the weight on each set
Metcon (AMRAP - Rounds and Reps)
In team of 2
As many rounds as possible in 20 minutes
30 weighted step ups 24/16kgs
Row 500m
30 pull ups
Row 500m
30 dumbbell snatch 20/10kgs
Row 500m
30 burpees

CrossFit

2016-10-09

WOD 9th October
Snatch (2-2-2-2-2)
Try to increase the weight on each set
Metcon (AMRAP - Rounds and Reps)
In team of 2
As many rounds as possible in 20 minutes
30 weighted step ups 24/16kgs
Row 500m
30 pull ups
Row 500m
30 dumbbell snatch 20/10kgs
Row 500m
30 burpees

CrossFit

2016-10-09

WOD 9th October
Snatch (2-2-2-2-2)
Try to increase the weight on each set
Metcon (AMRAP - Rounds and Reps)
In team of 2
As many rounds as possible in 20 minutes
30 weighted step ups 24/16kgs
Row 500m
30 pull ups
Row 500m
30 dumbbell snatch 20/10kgs
Row 500m
30 burpees

CrossFit

2016-10-08

CrossFit WOD 8th October 2016
Weightlifting
Deadlift (8 - 8 - 8 - 8 )
- Increasing weight
- Not touch and go
Metcon
Metcon (AMRAP - Reps)
Teams of 2 - 18 minute AMRAP

200 meter run
50 med ball throw to partner
200 meter run with med ball
50 hand release-push-ups
200 meter run
50 DB snatch (20 / 15)
200 meter run with DB (20 / 15)
50 partner sit-ups with med ball
200 meter run with med ball
- Run is performed together
- "Med ball throw to partner" will be done like a wall-ball
- If you finish before the time cap, restart
- Each run counts as 20 reps

CrossFit

2016-10-07

WOD 30th October
A: Metcon (AMRAP - Reps)
Every minute on the minute for 6 minutes:
Thrusters
Choose a weight that allows you to consistently get 8-12 reps with good form
B: Metcon (AMRAP - Reps)
Every minute on the minute for 6 minutes:
Toes to bar
Try to get 6-10 reps each round. The goal is form, not max reps
Metcon (AMRAP - Reps)
Teams of 3
As many rounds as possible in 30 minutes of
Row for calories
10 kettlebell lunges
10 kettlebell Russian swings 32/24kgs
10 kettlebell jerks 32/24kgs (5 reps per side)
Score is total reps plus calories on the rower

CrossFit

2016-10-06

WOD 6th October
i hang clean, 1 clean, 1 jerk (Build up over 20 minutes)
Metcon (Time)
5 rounds
5 muscle ups
15 shoulder to overhead 50/30kgs
20 bar facing burpees
20 minute timecap
5 wall climb penalty for any dropped bars!

CrossFit

2016-10-05

WOD 5th October CrossFit GVA
Shoulder Press (Build up to a 1RM)
Level 1 Men: 0.5 x bodyweight
Level 1 Women: 0.45 x bodyweight
Level 2 Men: 0.75 x bodyweight
Level 2 Women: 0.65 x bodyweight
Level 3 Men: 1.1 x bodyweight
Level 3 Women: 0.8 x bodyweight
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Level 1: 10 rounds
Level 2: 18 rounds
Level 3: 25 rounds

CrossFit

2016-10-04

WOD 4th October
Back Squat (5x5)
All sets should be at the same weight. Aim to use the same weight that you did for set 3 or 4 in last week's back squat
Metcon (Time)
3 rounds
300m run
5 wall climbs

CrossFit

2016-10-03

WOD 3rd October
Push Press (7-7-7-7-7)
Try to increease weight on each set
Metcon (Time)
Every minute on the minute for 10 minutes perform 5 toes to bar
Then for the remainder of the minute max American kettlebell swings 24/16kgs.
In minute 2 switch to weighted sit ups 20/10kgs.
Alternate swings and sit ups for 10 minutes.
WOD is finished after a total of 150 swings and sit ups have been completed OR 10 minutes have elapsed.
Score is time. If workout is not finished, score time plus 1 second for every rep missing

CrossFit

2016-10-02

WOD 2nd October

CrossFit

2016-10-01

WOD 1st October 2016
Weightlifting
Deadlift (4 x 8)
- 4 sets at the same weight
- Focus should be on pulling the slack out of the bar before lifting
- Quick on the way up
- Controlled on the way down
- No touch-and-go reps
Metcon
Metcon (AMRAP - Reps)
Teams of 2 - For max reps...

3 minute ME alternating burpees (tag mandatory!)

* 1 minute rest *

3 minute ME air squats (each performs a set of 10 UB before tagging)

* 1 minute rest *

3 minute ME russian KB swings (24 /16)
Tag after 10 reps UB each

* 1 minute rest *

3 minute ME pull-ups (tag before switching)
- Score is total number of reps over all ME sets.

CrossFit

2016-09-30

WOD 30th September
A: Metcon (AMRAP - Reps)
Every minute on the minute for 6 minutes:
Thrusters
Choose a weight that allows you to consistently get 8-12 reps with good form
B: Metcon (AMRAP - Reps)
Every minute on the minute for 6 minutes:
Toes to bar
Try to get 6-10 reps each round. The goal is form, not max reps
Metcon (AMRAP - Reps)
Teams of 2
In teams of 2, as many rounds as possible in 15 minutes of:
50 calorie row
50 American kettlebell swings 24/16kgs
40 calorie row
40 sit ups
30 calorie row
30 pull ups
Rest 3 minutes then
12 min AMRAP
400m partner carry
Then max rounds Cindy (1 round per person)

CrossFit

2016-09-29

WOD 29th September
i hang clean, 1 clean, 1 jerk (Build up over 20 minutes)
Metcon (AMRAP - Reps)
Set a clock for 8 minutes
1 hang clean 40/30kgs
1 front squat
1 push jerk
2 hang clean
2 front squat
2 push jerk
3 hang clean 40/30kgs
3 front squat
3 push jerk
etc etc
10 burpee penalty for any dropped bars

CrossFit

2016-09-28

WOD 28th September
Snatch (Build up to a 1RM)
Level 1: Men 0.5 x bodyweight, Women 0.4 x bodyweight
Level 2: Men 0.8 x bodyweight, Women 0.7 x bodyweight
Level 3: Men 1.15 x bodyweight, Women 1 x bodyweight
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Level 1: 12 minutes
Level 2: 8 minutes
Level 3: 4 minutes

CrossFit

2016-09-27

WOD 27th September
Back Squat (5-5-5-5-5)
Metcon (Time)
1200m run
50 burpees
50 sit ups
1200m run
20 minute timecap

CrossFit

2016-09-26

WOD 26th September
Push Press (8-8-8-8-8)
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 15 minutes of:
20 double unders
15 box jumps
10 toes to bar

CrossFit

2016-09-25

WOD 25th September
Hang Clean (1 hang power clean, 1 hang clean)
Metcon (AMRAP - Reps)
In teams of 2 perform 4 Tabata sets of the following movements:
Air squat
Sit up
American kettlebell swings 24/16kgs
Dumbbell thrusters 20/10kgs

CrossFit

2016-09-24

CrossFit WOD 24th September
Weightlifting
Shoulder Press (5 - 5 - 5 - 3 - 1 )
Ascending weights each set. Finish in a heavy single. NOT a max!

CrossFit

2016-09-23

WOD 23rd September
1A: Metcon (AMRAP - Reps)
Every minute on the minute for 6 minutes: strict pull ups
1B: Metcon (AMRAP - Reps)
Every minute on the minute for 6 minutes: push ups
Metcon (AMRAP - Reps)
As many rounds as possible in 8 minutes of:
10 walking lunges with 2 kettlebells in front rack position 24/16kgs
Row 250m
Rest 2 mins

Then as many rounds as possible in 8 minutes of:
5 shoulder to overhead 60/40kgs
15 sit ups
Rest 2 mins

Then as many rounds as possible in 8 minutes of:
10 toes to bar
10 burpee box jumps

CrossFit

2016-09-22

WOD 22nd September
Power Snatch (2-2-2-2-2)
Metcon (Time)
10 kettlebell jerks 24/16 (10 per arm)
9 chest to bar pull ups
8 box jumps 60/50cm
7 handstand push ups
6 manmakers 20/10kgs
5 muscle ups (bar or rings)
4 kettlebell squat snatch 24/16kgs (4 on each side)
3 wall climbs
2 weighted pistols 24/16kgs (2 on each leg)
10 minute timecap

CrossFit

2016-09-21

WOD 21st September
Deadlift (Build up to a 1RM)
Max Strict Handstand Push Ups (1 set of max reps)
Level 2 – Men: 5 strict, Women: 3 kipping
Level 3 – Men: 5 strict on paralettes, Women: 5 kipping on paralettes
Metcon (Time)
Handstand hold
Level 1 - 30 seconds
The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

CrossFit

2016-09-20

WOD 20th September
1A: Seated press (5 x 6-8)
1B x: Pendlay Row (5 x 6-8)
Metcon (AMRAP - Reps)
In teams of 2, set a clock for 20 minutes
Row 3K
In the remaining time as many double unders as possible (1 person works while the other rests)
Score is total number of double unders

CrossFit

2016-09-19

WOD 19th September
Front Squat (6-6-4-4-2)
Metcon (AMRAP - Rounds and Reps)
As many rounds as posible in 12 minutes of:
200m farmers walk 20/10kgs
10 strict pull ups

CrossFit

2016-09-18

WOD 18th September
Power Clean (Build up to a heavy single)
Power Clean (1 rep every 30 seconds for 8 minutes)
Use 70% of the weight from the heavy single power clean
Metcon (AMRAP - Reps)
Teams of 2
As many rounds as possible in 20 minutes of:
50 calorie row
50 burpees
50 kettlebell swings 24/16kgs
50 goblet squats 24/16kgs
50 sit ups

CrossFit

2016-09-17

CrossFit WOD 17th September
Weightlifting
Shoulder Press (3 x 8)
- Same weight for all 3 sets
- Focus on keeping heels down on the ground
- Focus on driving fast
- Body and head through once the bar is above the head
Metcon (AMRAP - Reps)
Teams of 2 - 18 minute AMRAP

50 hang power cleans
40 shoulder-to-overhead
30 front squats
20 deadlifts

RX 60 / 40

- Score is number of reps

CrossFit

2016-09-16

WOD 16th September
1A: Metcon (AMRAP - Reps)
Every minute on the minute for 6 minutes: strict pull ups
1B: Metcon (AMRAP - Reps)
Every minute on the minute for 6 minutes: push ups
Metcon (AMRAP - Reps)
In teams of 2
6 min AMRAP calories on the rower
Then
24 min AMRAP
20 burpee box jump overs
20 double kettlebell lunges 24/16kgs
30 kettlebell swings 24/16kgs

CrossFit

2016-09-15

WOD 15th September
Power Snatch (2-2-2-2-2)
Metcon (AMRAP - Reps)
In 20 minutes as many rounds as possble of:
2 bar muscle ups, 2 chest to bar pull ups, 2 toes to bar (all movements to be performed unbroken)
50 double unders (1 unbroken set)

CrossFit

2016-09-14

WOD 14th September
Split Jerk (Build up to a 1RM)
Level 1: 0.75 x bodyweight men, 0.6 x bodyweight women
Level 2: 1.1 x bodyweight men, 0.9 x bodyweight women
Level 3: 1.4 x bodyweight men, 1.15 x bodyweight women
500m Row (Time)
Max Effort 500m Row
Level 1: men 2:00, women 2:18
Level 2: men 1:36, women 1:52
Level 3: men 1:24, women 1:44
100 burpees (Time)
100 burpees for time
Level 1 – 10 mins or less
Level 2 – 7 mins or less
Level 3 – 5 mins or less

CrossFit

2016-09-13

WOD 13th September
1A: Seated press (5 x 6-8)
1B x: Pendlay Row (5 x 6-8)
Metcon (Time)
75 deadlifts 40/30kgs
50 hang power snatch 40/30kgs
50 overhead lunges 40/30kgs
10 minute timecap

CrossFit

2016-09-12

WOD 12th September
Front Squat (8-8-6-6-6)
Metcon (Time)
Run 800m
Then 8 rounds of
8 push ups
8 sit ups
8 air squats
Then run 800m
20 minute timecap

CrossFit

2016-09-11

WOD 11th September
Deadlift (5-5-3-3-3)

CrossFit

2016-09-10

CrossFit WOD 10th September
Weightlifting
Shoulder Press (3 x 12 )
Try to increase from last week's number. Remember these reps should be fast, but focus on staying tight at your core and keeping the head under the bar as quickly as you can once it gets overhead.
Metcon (AMRAP - Reps)
Teams of 2 - 20 minute AMRAP

50 calorie row
30 burpees over the rower
200 meter run

* The row and the burpees can be divided up anyhow as a team, but the run has to be performed together.
** Score is total number of reps. Each 200 meter run counts as 20 reps.

CrossFit

2016-09-09

WOD 9th September
1A: Metcon (AMRAP - Reps)
Every minute on the minute for 6 minutes: strict pull ups
1B: Metcon (AMRAP - Reps)
Every minute on the minute for 6 minutes: push ups
(Time)
In teams of 2
10-1 ladder of:
Pistols
Wall balls
Power clean 60/40kgs
Handstand walk
Box jump 60/50cm
Renegade push up and row
1 person works while the other rests.
Complete each ladder before going onto the next movement

CrossFit

2016-09-07

WOD 7th September
Bench Press (Build up to a 1RM)
Level 1 - .75% bodyweight for men, 0.5% for women
Level 2 - bodyweight for men, .75% bodyweight for women
Level 3 - 1.5 x bodyweight for men, 1.2 x bodyweight for women
Weighted Pull-ups (Build up to a 1RM)
Level 1 - bodyweight for men, 5 second hold at the top of a chin up (supinated grip) for women
Level 2 - + 0.25% bodyweight for men, bodyweight for women
Level 3 - + 0.6% bodyweight for men, +0.2% bodyweight for women
Tabata torture (AMRAP - Reps)
Perform a Tabata set with the following movements:
Hang power clean 40/30kgs
Front squat 40/30kgs
Shoulder to overhead 40/30kgs
Back squat 40/30kgs
The bar may not touch the ground during the Tabata set. Every time it touches the ground a 10 burpee penalty will be assessed.
Rest 4 minutes and repeat.
The score is the total number of reps completed.
Level 1 – 120 reps
Level 2 – 160 reps
Level 3 – 200 reps

CrossFit

2016-09-06

WOD 6th September
1A: Seated press (5 x 6-8)
1B x: Pendlay Row (5 x 6-8)
Metcon (Time)
12/9/6/9/12
Thrusters 50/30kgs
Over the bar burpees
10 minute timecap

CrossFit

2016-09-05

WOD 5th September
Front Squat (10-10-8-8-8)
Metcon (AMRAP - Reps)
In 4 minutes run 400m, then in the remaining time max kettlebell snatch 24/16kgs
Rest 1 min

In 4 minutes run 400m, then in the remaining time max kettlebell clean and jerk 24/16kgs
Rest 1 min

In 4 minutes run 400m, then in the remaining time max kettlebell swings 24/16kgs
Rest 1 min

In 4 minutes run 400m, then in the remaining time max kettlebell lunges 24/16kgs

CrossFit

2016-09-04

WOD 4th September
Power Clean (Build up to a heavy double)
Metcon (Time)
In teams of 2
Row 1000m
50 thrusters 20/15kgs
30 pull ups
Then 3 rounds of
400m run
21 kettlebell swings 24/16kgs
12 pull ups
Then
50/40/20/20/10
Double unders
Sit ups
20 minute timecap

CrossFit

2016-09-03

WOD 3rd September
Weightlifting
Press (3x12)
Across.
Metcon (AMRAP - Reps)
Intervals: 4x3' Rest 1'30

CrossFit

2016-09-02

WOD 2nd September
1A: Metcon (AMRAP - Reps)
Every minute on the minute for 6 minutes: strict pull ups
1B: Metcon (AMRAP - Reps)
Every minute on the minute for 6 minutes: push ups
Metcon (Time)
In teams of 2:
1-5, 5-1 Beast Complex 40/25kgs
The beast complex =
1 clean grip snatch
1 push press
1 step up (1 rep on each leg)
1 back squat
1 romanian deadlift
1 rollout
Athlete A performs 1 rep of each movement
Athlete B performs 1 rep of each movement
Athlete A performs 2 reps of each movement
Athelte B performs 2 reps of each movement.
The ladder continues up to 5 reps, then goes back down to 1.
1 person works while the other rests.

CrossFit

2016-09-01

WOD 1st September
Power Snatch (2-2-2-2-2)
Metcon (AMRAP - Reps)
90 seconds max double unders
Rest 30 seconds
90 seconds max handstand push ups
Rest 30 seconds
90 seconds max calories on the rower
Rest 30 seconds
90 seconds max burpees
Rest 30 seconds
90 seconds max pistols

CrossFit

2016-08-31

WOD 31st August
Clean (Work up to a 1RM)
Level 1 – 2/3 bodyweight
Level 2 – bodyweight
Level 3 – 1.25 bodyweight or higher
L-Sit (Max duration)
Level 1 – 5 seconds
Level 2 – 30 seconds
Level 3 – 45 seconds
Nicole (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Level 1 – 5 rounds plus 25 reps
Level 2 – 6 rounds plus 72 reps
Level 3 – 7 rounds plus 140 reps

CrossFit

2016-08-30

WOD 30th August
1A: Seated press (5 x 6-8)
1B x: Pendlay Row
Metcon (Time)
30 lunges
28 air squats
26 push ups
24 toes to bar
22 box jumps
20 lunges
18 air squats
16 push ups
14 toes to bar
12 box jumps
10 lunges
8 air squats
6 push ups
4 toes to bar
2 box jumps
18 minute timecap

CrossFit

2016-08-29

WOD 29th August
Front Squat (10-10-10-10-10)
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 12 minutes of:
6 kettlebell clean and jerks 24/16kgs
12 American swings 24/16kgs

CrossFit

2016-08-28

WOD 28th August
Bench Press (5-5-5-5-5)
Pause 1 second in the bottom position
Metcon (AMRAP - Rounds and Reps)
In teams of 2
As many rounds as possible in 20 minutes of:
10 calorie row
10 dumbbell clean and press 20/15kgs
5 box jumps

CrossFit

2016-08-27

CrossFit WOD 27th August
Weightlifting
Back Squat (5 x 3)
Light and fast reps! stick around 75-80% of 1RM

CrossFit

2016-08-26

WOD 26th August
A: Barbell lunge (5x14)
14 total reps
B: Single arm dumbbell bench press (5x12)
12 reps per arm
Metcon (Time)
40 hang power snatch 20/15kgs
30 strict press 20/15kgs
40 hang power clean 20/15kgs
50 back squats 20/15kgs
40 hang power clean 20/15kgs
30 strict press 20/15kgs
40 hang power snatch 20/15kgs
18 minute timecap

CrossFit

2016-08-25

WOD 25th August
Metcon (AMRAP - Rounds and Reps)
Set a clock for 30 minutes
In teams of 2. 1600m of farmers walk 24/16kgs (each hand).

Rest 5 minutes then in any remaining time as many rounds as possible of:
40m burpee broad jump
40m lunges

CrossFit

2016-08-24

WOD 24th August
Push Jerk (7-7-7-7-7)
The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

CrossFit

2016-08-23

WOD 23rd August
1 high hang clean plus 2 hang cleans (Build up over 10 minutes)
1 clean from the high hang position followed by 2 cleans from the hang position
Pause 2 seconds in the catch position
1 high hang clean plus 2 hang cleans (10x1 @70%)
1 clean from the high hang position followed by 2 cleans from the hang position
Pause 2 seconds in the catch position
Metcon (Time)
For time
3 rounds
30 Russian kettlebell swings 32/24kgs
30 Goblet squats 32/24kgs
8 min timecap

CrossFit

2016-08-22

WOD 22nd August
Sumo Deadlift (Take 15 minutes to build up to a heavy set of 5)
Sumo Deadlift (Take 10 minutes to build up to a heavy set of 3)
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 12 minutes of:
6 chest to bar pull ups
8 alternating pistols
12 sit ups

CrossFit

2016-08-21

WOD 21st August
Hang Snatch (2-2-2-2-2)

CrossFit

2016-08-20

WOD 20th August 2016
Weightlifting
Back Squat (5 - 5 - 5 - 5)
Sets should remain relatively light, focusing on speed out of the hole and controlling the descent.
2-3 minute rest between sets.
Metcon

CrossFit

2016-08-19

WOD 19th August
A: Barbell lunge (5x12)
12 total reps
B: Single arm dumbbell bench press (5x12)
12 reps per arm
Metcon (Time)
Every minute on the minute
10 double unders
Then for the remainder of each minute, max toes to bar.
Finish after 50 toes to bar have been completed.
Then every minute on the minute
10 double unders
Then for the remainder of the minute max thrusters 40/25kgs
Wod is finished after 50 thrusters have been completed.

CrossFit

2016-08-18

WOD 18th August
Metcon (AMRAP - Reps)
In 3 minutes row for max calories.
Then as many rounds as possible in 20 minutes of:
2 muscle ups
4 HSPU
8 American kettlebell swings 32/24kgs

CrossFit

2016-08-17

WOD 17th August
Push Jerk (6-6-6-6-6)
100 burpees (Time)
100 burpees for time

CrossFit

2016-08-16

WOD 16th August
1 high hang clean plus 2 hang cleans (Build up over 20 minutes)
1 clean from the high hang position followed by 2 cleans from the hang position
Pause 2 seconds in the catch position
Metcon (Time)
For time
10 manmakers 20/15kgs
20 pull ups
30 push ups
40 air squats
50 double unders
10 min timecap

CrossFit

2016-08-15

WOD 15th August
Sumo Deadlift (5-5-5-5-5)
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 7 minutes of
7 deadlifts (@70% of 5RM sumo deadlift)
7 box jumps 30"/24"
7 V-ups

CrossFit

2016-08-14

WOD 14th August
Bench Press (5-5-5-5-5)
Metcon (Time)
In teams of 2
Row 750m
50 box jumps
50 pull ups
400m run
50 American kettlebell swings 24/16kgs
50 kettlebell push jerks 24/16kgs
50 double unders
50 sit ups

CrossFit

2016-08-12

WOD 12th August
A: Barbell lunge (5x12)
12 total reps
B: Single arm dumbbell bench press (5x11)
11 reps per arm
Metcon (AMRAP - Reps)
As many rounds as possible in 8 minutes of:
1 single arm kettlebell swing 16/8kgs
1 single arm front squat 16/8kgs
1 single arm push jerk 16/8kgs
Then 2 of each, 3, 4, 5 etc

CrossFit

2016-08-11

WOD 11th August
Metcon (AMRAP - Reps)
EMOTM 15 mins 30 seconds on/30 seconds off
Minute 1: Max muscle ups
Minute 2: Row for calories
Minute 3: Bear crawl
Minute 4: Box jumps
Minute 5: American kettlebell swings 24/16
Rest 5 minutes and repeat as a 10 minute EMOM

CrossFit

2016-08-10

WOD 10th August
Push Jerk (5-5-5-5-5)
Tabata torture (AMRAP - Reps)
Perform a Tabata set with the following movements:
Hang power clean 40/30kgs
Front squat 40/30kgs
Shoulder to overhead 40/30kgs
Back squat 40/30kgs
The bar may not touch the ground during the Tabata set. Every time it touches the ground a 10 burpee penalty will be assessed.
Rest 4 minutes and repeat.
The score is the total number of reps completed.

CrossFit

2016-08-09

WOD 9th August
1 high hang clean plus 2 hang cleans (Build up over 20 minutes)
1 clean from the high hang position followed by 2 cleans from the hang position
Pause 2 seconds in the catch position
Metcon (Time)
Run 3km

CrossFit

2016-08-08

WOD 8th August
Sumo Deadlift (5-5-5-5-5)
Metcon (Time)
Row 1km
50 burpees
30 toes to bar
15 minute timecap

CrossFit

2016-08-07

WOD 7th August
Weightlifting
Press (5 - 5 - 5 - 5 - 5)
Increasing weight each set.
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 2 - 16 minute AMRAP

30 calorie row
20 box jumps
10 toes-to-bar

CrossFit

2016-08-06

WOD 6th August 2016
Weightlifting
Back Squat (3 x 5 )
Stay light! Focus is on positioning and speed out of the hole.
Metcon (AMRAP - Rounds and Reps)
Teams of 2

15 minute AMRAP

400 meter run (as a team)
40 DB snatches
20 burpees

- 2 min rest -

10 minute AMRAP (relay style)

200 meter run
5 burpees
10 squats
New Section

CrossFit

2016-08-05

WOD 5th August
A: Barbell lunge (5x10)
10 total reps
B: Single arm dumbbell bench press (5x10)
10 reps per arm
Metcon (Time)
50 double unders
40 American kettlebell swings 24/16kgs
30 push ups
20 pull ups
10 manmakers 20/15kgs

CrossFit

2016-08-04

WOD 4th August
Metcon (AMRAP - Reps)
4 min AMRAP bottoms up kettlebell press
Rest 2 minutes

4 min AMRAP rope climb
Rest 2 mins

4 min AMRAP Air Bike
Rest 2 mins

4 min AMRAP double kettlebell walking lunge 24/16kgs
Rest 2 mins

4 min AMRAP dumbbell snatch 20/15kgs

CrossFit

2016-08-03

WOD 3rd August
Push Jerk (5-5-5-5-5)
Nicole (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

CrossFit

2016-08-02

WOD 2nd August
1 high hang clean plus 2 hang cleans (Build up over 20 minutes)
1 clean from the high hang position followed by 2 cleans from the hang position
Pause 2 seconds in the catch position
Metcon (Time)
4 rounds
10 hang power cleans 50/35kgs
10 over the bar burpees
10 weighted sit ups 20/10kgs
12 minute timecap

CrossFit

2016-07-31

12:00 PM Weightlifting
Jerk Balance (5x3)
2 Dips + 1 Jerk (1-1-1-1-1)
Behind the Neck Jerk + Jerk (1-1-1-1-1)

CrossFit

2016-07-30

WOD 30th July
Press (6-4-3-6-4-3)
Complete a set of 6,4,3 increasing weight each time. Then complete a second set of 6,4,3 heavier than the first.
Aim is to hit the same weight as last week.
Metcon (Time)
T3AMRUN
In teams of 3:
Rx
For time:
800m team run
12 DB snatches @25/15kg
600m team run
24 DB snatches
400m team run
36 DB snatches
200m team run
48 DB snatches
Then...
1200m run relay
Scaled version starts @ 600m run and 15/10kg DB
Run together.
While one person is doing the snatches, one is person is resting and the last one is rowing.
Metcon (AMRAP - Reps)
Row for calories

CrossFit

2016-07-29

WOD 29th July
Split Jerk (3-3-3-2-2-2-1-1-1)
Metcon (Time)
100 double unders
Then 2 rounds of
60 air squats
40 sit ups
20 pull ups
5 wall climbs
Then
100 double unders
18 minute timecap

CrossFit

2016-07-28

WOD 28th July
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

CrossFit

2016-07-27

WOD 27th July
High Hang, Hang Snatch (Build up to a heavy set in 20 minutes)
1 high hang snatch
2 hang snatch
Metcon (Time)
3 rounds
5 deadlifts at 50% 1RM
12 over the bar burpees

CrossFit

2016-07-26

WOD 26th July
Metcon (AMRAP - Reps)
Teams of 2

AMRAP 6 minutes
6 clusters 60/40 kgs, 6 muscle ups
Rest 3 minutes

AMRAP 8 minutes
9 hang squat cleans 50/30kgs, 9 chest to bar pull ups
Rest 3 minutes

AMRAP 10 minutes
12 thrusters 50/30kgs, 12 toes to bar
Rest 3 minutes

AMRAP 12 minutes
15 power cleans 40/25kgs, 15 shoulder to overhead
In teams of 2. One person works while the other rests.

CrossFit

2016-07-25

WOD 25th July
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 12 minutes of:
6 box jumps
6 handstand push ups
12 Russian kettlebell swings 32/24kgs

CrossFit

2016-07-24

WOD 24th July
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

CrossFit

2016-07-23

WOD 23rd July
Press (5-3-2-5-3-2-10)
Complete a set of 5,3,2 increasing weight each time. Then complete a second set of 5,3,2 heavier than the first. Then complete 10 reps @ ~70% of the last 2 reps.
Metcon (Time)
TE4MWORK
In teams of 4:
Rx | Scaled
A. Run 800M | 400M
B. KB complex: 5 RKBS + 5 KB snatch per arm @24/16 | 16/8
C. Row for calories
D. 5 Burpee box jumps + 5 TTB | 5 Burpee step ups + 5 knee raises
When athlete A comes back everybody rotates.
Metcon (AMRAP - Reps)

CrossFit

2016-07-22

WOD 22nd July
Metcon (AMRAP - Reps)
In teams of 2
5 min max calories on the Air Bike
Rest 3 minutes

5 min max thrusters 20/15kgs
Rest 3 minutes

5 min max calorie row
Rest 3 minutes

5 mins max rounds of 2 strict pull ups/6 push ups
Rest 3 minutes

5 mins max rounds of 2 toes to bar/6 air squats

CrossFit

2016-07-21

WOD 21st July
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 15 minutes of:
2 muscle ups
4 handstand push ups
8 goblet squats 24/16kgs

CrossFit

2016-07-20

WOD 20th July
High Hang, Hang Snatch (Build up to a heavy set in 20 minutes)
1 high hang snatch
2 hang snatch
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
24/16kgs kettlebell

CrossFit

2016-07-19

WOD 19th July
Split Jerk (6x2)
Split Jerk (1-1-1-1)
Metcon (Time)
In teams of 2
3 rounds
20 weighted lunges 20/15kgs
15 burpees
16 minute timecap
Team-mates must perform all reps (i.e. person 1 does 20 weighted lunges, then person 2 does 20 weighted lunges).
5 burpee penalty any time the dumbbells touch the ground.

CrossFit

2016-07-18

WOD 18th July
Tempo back squat (31X1) (5-5-5)
3 seconds down, 1 second at the bottom, up fast, 1 second at the top
Back Squat (5-5)
Metcon (AMRAP - Reps)
Death by burpees and pull ups.
Minute 1: 1 burpee
Minute 2: 2 pull ups
Minute 3: 3 burpees
Minute 4: 4 pull ups etc etc
Workout goes for as long as you can complete all the reps within one minute

CrossFit

2016-07-17

WOD 17th July
Metcon (Time)
Teams of 2

20 Thrusters 50/35
400M
18 Thrusters 50/35
400M
16 Thrusters 50/35
400M
.
.
.
2 Thrusters 50/35
400M

Then
1000 M Row
45 minute timecap

CrossFit

2016-07-16

WOD 16th July
Press + push press (5-5-5-5)
2 strict presses followed immediately by 3 push presses

CrossFit

2016-07-15

WOD 15th July
Tempo back squat (31X1) (5-5-5)
3 seconds down, 1 second at the bottom, up fast, 1 second at the top
Back Squat (5-5)
Metcon (Time)
Run 1000m
50 burpees
Row 1000m
15 minute timecap

CrossFit

2016-07-14

WOD 14th July
Metcon (AMRAP - Reps)
Every minute on the minute for 12 minutes:
Minute 1: 20 seconds max strict pull ups
Minute 2: 20 seconds bear crawl
Minute 3: 20 seconds max sit ups
Rest 5 minutes then
Every minute on the minute for 12 minutes:
Minute 1: 20 seconds max air squats
Minute 2: 20 seconds max jumping lunges
Minute 3: 20 seconds max toes to bar

CrossFit

2016-07-13

WOD 13th July
Metcon (Time)
4-6-8-10-12
Handstand push up
Box jump
Russian kettlebell swing 32/24kgs

CrossFit

2016-07-12

WOD 12th July
High Hang, Hang Snatch (Build up to a heavy set in 20 minutes)
1 high hang snatch
2 hang snatch
Metcon (Time)
In teams of 2
200 double unders
Then 3 rounds for time of
Row 500m
20 pull ups
Then run 600m
16 minute timecap

CrossFit

2016-07-11

WOD 11th July
Split Jerk (8x2)
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 15 minutes of
12 hang power cleans 40/30kgs
9 front squats 40/30kgs
6 push jerks 40/30kgs
10 burpee penalty for any dropped bars

CrossFit

2016-07-10

WOD 9th July 2016
Front Squat (5-5-5-3-3)
New Section

CrossFit

2016-07-09

WOD 9th July 2016

CrossFit

2016-07-08

WOD 8th Julz
Metcon (Time)
3 rounds
800m run
20 partner wall balls
Rest 2 minutes rest between rounds

CrossFit

2016-07-07

WOD 7th July
Metcon (AMRAP - Reps)
Every minute on the minute for 10 minutes:
Odd minutes: 40 second max calorie row
Even minutes: 20 seconds max push ups
Rest 2 minutes

Every minute on the minute for 10 minutes:
Odd minutes: 40 seconds max double unders
Even minutes: 20 seconds max strict pull ups
Rest 2 minutes

Every minute on the minute for 10 minutes:
Odd minutes: 40 seconds max box jumps
Event minutes: 20 seconds max toes to bar

CrossFit

2016-07-06

WOD 6th July
High Hang, Hang Snatch (Build up to a heavy set in 20 minutes)
1 high hang snatch
2 hang snatch
Metcon (Time)
4 rounds
3 muscle ups (bar or rings)
10 burpees
15 Russian kettlebell swings 32/24kgs
12 min timecap

CrossFit

2016-07-05

WOD 5th July
Tempo back squat (31X1) (5-5-5)
3 seconds down, 1 second at the bottom, up fast, 1 second at the top
Back Squat (5-5)
Metcon (Time)
In teams of 2
Row for calories/dumbbell shoulder to overhead 20/15kgs
50/40/30/20/10
15 minute timecap

CrossFit

2016-07-04

WOD 4th July
Split Jerk (6x3)
Metcon (AMRAP - Reps)
As many rounds as possible in 15 minutes of:
200m farmers walk 24/16kgs
12 kettlebell snatches (6 per side)
12 kettlebell front squats (6 per side)
Perform 10 burpees every time you put the kettlebell down.
Score = total reps minus burpees.
The 200m farmers walk = 20 reps

CrossFit

2016-07-03

WOD 3rd July
Front Squat (5-5-5-5-5)
Metcon (AMRAP - Rounds and Reps)
In teams of 2
As many rounds as possible in 18 minutes of:
50 double unders
40 sit ups
30 goblet lunges 20/15kgs
20 burpee box jumps
10 manmakers 20/15kgs

CrossFit

2016-07-02

WOD 2nd July 2016
Press + push press (5 x 2 + 3)
2 strict presses followed immediately by 3 push presses
Metcon (Time)
Teams of 2 - 16 minute time cap

2000 meter row
100 burpees over the rower
100 air squats

CrossFit

2016-07-01

WOD 1st July
Handstands (Practice)
Basic focus on handstands. Work on kicking up, finding balance, handstand push-ups, basic holds or general progressions.
Metcon (Time)
4 rounds
6 kettlebell step ups 24/16kgs
6 kettlebell push press
6 kettlebell front squat
12 box jumps
12 push ups
12 air squats
All work to be performed with 2 kettlebells

CrossFit

2016-06-30

WOD 30th June
Split Jerk (6x4)

CrossFit

2016-06-29

WOD 29th June
Snatch Complex (20 minutes to build up to a heavy set)
1 high hang snatch
1 hang snatch
1 full snatch
Bear Complex (18 minutes to build to a max)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
1 full round = 7 reps of each movement. Hands must stay on the bar for each rep for the round to count.

CrossFit

2016-06-28

WOD 28th June
Metcon (AMRAP - Reps)
In teams of 2
8 min max calorie row
Rest 2 mins
In teams of 2
8 min max calorie row

Rest 2 mins

8 min 5rm front squat (barbell starts on the ground)

Rest 2 minutes

8 min AMRAP 200m run, 20 toes to bar
Score is total reps (1 cal = 1 rep, 1kg on the FS = 1 rep)

CrossFit

2016-06-27

WOD 27th June
Tempo back squat (31X1) (5-5-5)
3 seconds down, 1 second at the bottom, up fast, 1 second at the top
Back Squat (5-5)
Metcon (Time)
30 burpees
30 kettlbell push jerks (15 per side) 24/16kgs
20 pull ups
20 goblet squats
20 swings
20 kb snatch (10 per side)
13 minute timecap

CrossFit

2016-06-26

WOD 26th June
High-Hang Snatch (20 minutes to build up to a heavy triple)
2 high hang snatch and 1 hang snatch

CrossFit

2016-06-24

WOD24th June
Metcon (Time)
5 rounds
400m run
15 strict pull ups
10 toes to bar
2 minutes rest between rounds
30 minute timecap
The goal here is to produce a sustainable pace for 5 rounds. There should be no more than max 30 seconds difference between round 1 and round 5
500m Row (Time)
Max Effort 500m Row

CrossFit

2016-06-23

WOD 23rd June
A: RFESS (5x15)
B: Shoulder Press (5x15)
Metcon (Time)
3 rounds
200m farmers walk 32/24kgs
12 dumbbell jerks (6 per side) 32/24kgs
12 goblet squats 32/24kgs
12 minute timecap

CrossFit

2016-06-22

WOD 22nd June
Front squat/Jerk complex (Build up to a heavy weight)
1 hang power clean
3 front squats
1 split jerk
Metcon (Time)
50 burpees
50 air squats
25 burpees
25 air squats
10 burpees
10 air squats
12 minute timecap

CrossFit

2016-06-21

WOD 21st June
Deadlift (5-3-3-1-1-1)
,: Metcon (Time)
21/15/9 deadlift/push ups.

The deadlift should be performed at 50% of the max single rep deadlift performed in the strength session.
15 minute timecap
,

CrossFit

2016-06-20

WOD 20th June
Push Press (5-3-3-3-1-1)
Metcon (AMRAP - Reps)
Every minute on the minute for 12 minutes.
Odd minutes: 30 seconds max thrusters 40/30kgs
Even minutes: max unbroken kipping pull ups

CrossFit

2016-06-19

WOD 19th June 2016
Snatch (Buil up to a heavy single )
Metcon (AMRAP - Rounds and Reps)
16 min AMRAP - Teams of 2

400 meter run as a team (with one KB)
50 alternating KB lunges
30 amercian KB swings
10 burpees (both)

RX 24 / 16

CrossFit

2016-06-18

WOD 18th June 2016
Gymnastics
Weighted Pull-ups (20 minutes to 1RM)
If you're not doing weighted pull-ups, accumulate more volume than last week, either on the strict pull-up, or ring row.
Plank hold (5 x 60 seconds )
These can be done on low rings, or on forearms on the ground.
Metcon
Metcon (Time)
Teams of 2 - For time - 15 minute time cap

50 double-unders
30 shoulder-to-overhead
50 double-unders
30 hang power cleans
50 double-unders
30 deadlifts
50 double-unders
30 thrusters
50 double-unders
30 over-the-bar burpees

RX 50 / 35

CrossFit

2016-06-17

WOD 17th June
Metcon (AMRAP - Reps)
Every minute on the minute for 10 minutes
Odd minutes – 5 strict pull ups
Even minutes – 30 seconds max single unders

Rest 2 minutes

Then every minute on the minute for 10 minutes
Odd minutes – 10 strict hanging knee raises
Even minutes – 30 seconds max calorie row

Rest 1 minute then 3 minute wall sit. Athletes must perform 5 burpees every time they come out of the wall sit.

The score for this workout is calories on the rower plus single unders, minus the number of burpees performed in the final 3 minutes.

CrossFit

2016-06-16

WOD 16th June
A: RFESS (5x15)
B: Shoulder Press (5x15)
Metcon (Time)
4 rounds
5 handstand push ups
10 medicine ball sit ups 10/7kgs
20 medicine ball cleans 10/7kgs
12 minute timecap

CrossFit

2016-06-15

WOD 15th June
Front squat/Jerk complex (Build up to a heavy weight)
1 hang power clean
3 front squats
1 split jerk
Metcon (Time)
100 double unders
80 air squats
60 sit ups
40 kettlebell swings 24/16kgs
20 pull ups
10 manmakers 20/15kgs
13 minute timecap

CrossFit

2016-06-14

WOD 14th June
Deadlift (5-3-3-1-1-1)

CrossFit

2016-06-13

WOD 13th June
Push Press (5-5-5-3-3)
Metcon (AMRAP - Rounds and Reps)
Set a clock for 12 minutes
30 toes to bar
30 goblet lunges 32/24kgs
30 toes to bar
In the remaining time, as many rounds of Cindy as possible.
For the final score only rounds of Cindy count.
1 round of Cindy = 5 pull ups, 10 push ups and 15 squats.

CrossFit

2016-06-12

WOD 12th June 2016
Snatch (1 x 2 )
Metcon (AMRAP - Reps)
Teams of 2 - 15 minute AMRAP

10 power cleans
20 double unders
15 power cleans
30 double unders
20 power cleans
40 double unders
25 power cleans
50 double unders

etc... power cleans go up in 5's, doubles in 10's

RX 60 / 40

CrossFit

2016-06-11

WOD 11th June 2016
Gymnastics
Weighted Pull-ups (1 x 2)
Plank hold (1 minute )
Metcon

CrossFit

2016-06-10

WOD 10th June
Metcon (AMRAP - Reps)
1 min max push press 20/15
1 min max cal row
1 min max double unders
1 min max dbell snatch 20/15kgs
1 min max air squat
Rest 2 minutes and repeat for a total of 4 rounds
Score is total reps

CrossFit

2016-06-09

WOD 9th June
A: RFESS (5x12)
B: Shoulder Press (5x12)
Metcon (AMRAP - Reps)
Perform a Tabata set of sit ups
Rest 4 minutes
Peform a Tabata set of pull ups
Score is the lowest number of reps in any of the 8 sets

CrossFit

2016-06-08

WOD 8th June
Front squat/Jerk complex (Build up to a heavy weight)
1 hang power clean
3 front squats
1 split jerk
Metcon (Time)
10-1/1-10
Hang power snatch 50/30kgs
Box jumps
10 snatch
1 box jump
9 snatch
2 box jump
etc etc
10 burpees for any dropped barbells

CrossFit

2016-06-07

WOD 7th June
Deadlift (5-5-3-3-3)
Metcon (Time)
3 rounds
15 toes to bar
15 dumbbell shoulder to overhead 20/15kgs
15 dumbbell hang squat cleans 20/15kgs
8 minute timecap

CrossFit

2016-06-06

WOD 6th June
Push Press (5-5-5-3-3)
Metcon (AMRAP - Reps)
Peform 100 thrusters 20/15kgs – 5 minute timecap
Rest 3 minutes
Perform 100 Russian kettlebell swings 24/16kgs – 4 minute timecap
Rest 2 minutes
Max burpees in 3 minutes
Score is total reps

CrossFit

2016-06-05

WOD 5th June
Snatch (Build up to a heavy double)
Metcon (AMRAP - Rounds and Reps)
In teams of 2
As many rounds as possible in 18 minutes of:
100 pull ups
100 double dumbbell shoulder to overhead 20/15kgs
100 air squats
100 sit ups
Reps can be divided any way each team chooses

CrossFit

2016-06-04

WOD 4th June 2016
Gymnastics
Weighted Pull-ups (20 minutes to a heavy triple )
Metcon (AMRAP - Reps)
Teams of 2 - 16 minute AMRAP

100 meter row
10 toes to bar
10 DB snatches (20 / 15)
200 meter row
20 toes to bar
20 DB snatches
300 meter row
30 toes to bar
30 DB snatches

etc....
For scoring, 100 meter row will count as 10 reps. 200 meter row as 20 reps etc...

CrossFit

2016-06-03

WOD 3rd June
Metcon (Time)
5 rounds
Run 400m
5 manmakers
10 pull ups
20 push ups
30 minute time cap

CrossFit

2016-06-02

WOD 2nd June
A: RFESS (5x10 (each leg))
Rear Foot Elevated Split Squat
B: Shoulder Press (5x10)
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 15 minutes of:
40 medicine ball cleans
30 sit ups
20 shoulder to overhead 40/25kgs
10 lunges 40/25kgs
5 wall climbs

CrossFit

2016-06-01

WOD 1st June
Front squat/Jerk complex (Build up to a heavy weight)
1 hang power clean
3 front squats
1 split jerk
Metcon (Time)
10-1
Hang power snatch 50/30kgs
Over the bar burpees
10 extra over the bar burpees for any dropped barbells

CrossFit

2016-05-31

WOD 31st May
Deadlift (5-5-5-5-5)
Metcon (AMRAP - Reps)
Every minute on the minute for 14 minutes:
Minute 1: 10 Russian kettlebell swings 24/16kgs then in the remaining time, max double unders
Minute 2: 10 toes to bar, then in the remaining time max double unders
Minute 3: As minute 1
Minute 4: As minute 2
Etc etc
Score is total double unders

CrossFit

2016-05-30

WOD 30th May
Push Press (5-5-5-5-5)
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 12 minutes of:
10 single arm front squat (5 per side) 24/16kgs
10 single arm kettlebell snatch (5 per side) 24/16kgs
10 burpees

CrossFit

2016-05-29

WOD 29th May
Clean and Jerk Complex (Build up to the heaviest weight possible in 20 min)
1 hang power clean
1 front squat
1 pause jerk
1 jerk
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 20 minutes of:
400 meter run (to be ran together as a team)
30 OH squats (20/15)
20 toes to bar

CrossFit

2016-05-28

WOD 28th May
1 hang clean + 2 cleans
A: Dumbbell push press (5x12)
B: One arm Dumbbell Bent Over Row (5x12)
Metcon (AMRAP - Reps)
In teams of 2
As many rounds as possible in 20 minutes of
100 double unders
50 kettlebell snatch 24/16kgs
25 burpees

CrossFit

2016-05-27

WOD 27th May
Metcon (AMRAP - Reps)
As many rounds as possible of the following in 30 minutes:
3 rounds for time
10 handstand push ups
20 dumbbell snatch 20/15kgs
Rest 1 minute

3 rounds for time
4 muscle ups (bar or rings)
10 box jumps
Rest 1 minute

Then 3 rounds for time
5 chest to bar pull ups
10 American kettlebell swings 32/24kgs
Rest 1 minute

Then 3 rounds for time
10 single arm kettlebell clean and jerk 24/16kgs
10 burpees
Rest 3 minutes and repeat

CrossFit

2016-05-26

WOD 26th May
A: Good Mornings (5x15)
B: Pull-ups (5 x AMRAP)
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 12 minutes of
10 hand release burpees
20 double unders
10 alternating pistols

CrossFit

2016-05-25

WOD 25th May
Split Jerk (Build up to a heavy single)
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

CrossFit

2016-05-24

WOD 24th May
Box Squat (5-5-5-5-5)
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 10 minutes of
5 hang close grip power snatch 20/15kgs
5 overhead alternating lunges 20/15kgs
5 front squats 20/15kgs
5 shoulder to overhead 20/15kgs
All with empty bar

CrossFit

2016-05-23

WOD 23rd May
Bench Press (6-5-4-3-2-1)
Metcon (AMRAP - Reps)
Death by toes to bar and kettlebell swings
Set a clock for 15 minutes
Minute 1: 1 Russian kettlebell swing 32/24kgs, 1 toes to bar
Minute 2: 2 swings, 2 toes to bar
Minute 3: 3 swing, 3 toes to bar
Add 1 rep of each movement every minute up to 15 minutes.

CrossFit

2016-05-22

WOD 22nd May
Push Press (5-5-3-3-3)
Metcon (AMRAP - Reps)
Teams of 2
As many rounds as possible in 18 minutes of
50 alternating jumping lunges
50 burpees
50 toes-to-bar
50 double-unders

CrossFit

2016-05-20

WOD 20th May
Metcon (AMRAP - Reps)
Set a clock for 20 minutes
3 rounds
10 pull ups
20 sit ups
30 air squats

Then
3 rounds
10 toes to bar
15 dumbbell snatches 20/15kgs

Then with any time remaining as many rounds as possible of
10 burpee to plate 20/15
10 plate ground to overhead 20/15

CrossFit

2016-05-19

WOD 19th May
A: Good Mornings (5x12)
Either the same weight, or slightly heavier than last week.
B: Pull-ups (5x AMRAP)
Perform strict and try to beat total number of pull ups performed last week over 5 sets.
Metcon (AMRAP - Reps)
Set a clock for 17 minutes.
In 12 minutes run 400m then build up to a heavy triple in the squat clean.
In the remaining 5 minutes, complete as many squat cleans as you can with 70% of the weight you hit in your heaviest set of 3 squat cleans.
The score for your workout is the weight you hit for the heaviest triple in the squat clean, plus the number of reps in the AMRAP.
If you hit 100kgs in your heaviest set of 3 squat cleans, you will perform the squat clean AMRAP for the remaining 5 minutes of the workout with 70kgs.
Any dropped barbell = 10 burpee penalty.

CrossFit

2016-05-18

WOD 18th May
Split Jerk (Work up to a heavy double)
The first split jerk will be performed with a 2 second pause in the dip and 2 second pause in the receiving position.
Metcon (Time)
5 rounds
10 deadlifts 60/40kgs
10 hang power cleans 60/40kgs
10 pull ups
Rest between rounds is the same time it takes to complete the round
20 minute timecap
If it takes 1 minute to perform round 1, rest 1 minute. If it takes 1:30 to perform round 2, rest 1:30 etc etc.
10 burpee penalty for dropping the barbell

CrossFit

2016-05-17

WOD 17th May
Box Squat (5-5-5-5-5)
Try to increase from the heaviest set performed last week.
Metcon (Time)
50-30-10-5
Burpees
American kettlebell swings 32/24kgs
13 minute timecap

CrossFit

2016-05-16

WOD 16th May
Bench Press (6-6-6-6-6)
Use a close grip (about shoulder width, but no wider).
Metcon (Time)
3 rounds
50 double unders
20 alternating pistols
10 burpees
15 minute timecap

CrossFit

2016-05-15

WOD 15th May 2016
Weightlifting
Push Press (5 x 5)
Same weight for all sets. No reps should be missed, you should pick a weight that is challenging but doable.
New Section
Metcon (AMRAP - Rounds and Reps)
Teams of 2 - 20 minute AMRAP

50 pull-ups
75 alternating jumping lunges (total)
50 sit-ups
75 double-unders

CrossFit

2016-05-14

WOD 14th May 2016
Weightlifting
Sumo Deadlift (5 x 5 )

CrossFit

2016-05-13

WOD 13th May
Metcon (AMRAP - Reps)
In 10 minutes build up to a heavy hang power clean
Then as many rounds as possible in 10 minutes of:
5 manmakers 20/15kgs
10 medicine ball cleans 9/6kgs
Then as many roundss as possible in 10 minutes of:
5 handstand push ups
10 toes to bar
Score is total number of reps. For the hang clean, 1kg = 1 rep

CrossFit

2016-05-12

WOD 12th May
A: Good Mornings (5x12)
Either the same weight, or slightly heavier than last week.
B: Pull-ups (5x AMRAP)
Perform strict and try to beat total number of pull ups performed last week over 5 sets.
Metcon (AMRAP - Reps)
Set a clock for 25 minutes
In teams of 2 row 5000m
In any remaining time perform as many pull ups as possible.
Score is total pull ups
No teammate may row more than 500m before resting.

CrossFit

2016-05-11

WOD 11th May
Split Jerk (Build up to a heavy double)
Metcon (Time)
4 rounds
30 double unders
5 muscle ups
15 burpees
15 minute timecap
Muscle ups can be performed on bar or rings.

CrossFit

2016-05-10

WOD 10th May
Box Squat (5-5-5-5-5)
Try to increase from the heaviest set performed last week.
Metcon (Weight)
Every minute on the minute for 15 minutes
Minute 1: 8 squat cleans 50/35kgs
Minute 2: 8 front rack lunges 50/35kgs
Minute 3: 8 power snatch 50/35kgs
A dropped bar = 10 burpee penalty

CrossFit

2016-05-09

WOD 9th May
Bench Press (8-8-8-8-8)
Use a close grip (about shoulder width, but no wider).
Metcon (AMRAP - Reps)
Perform a Tabata set of sit ups.
Rest 2 minutes
Perform a Tabata set of American kettlebell swings 24/16kgs
Rest 2 minutes
Perform a Tabata set of push press 20/15kgs
Score is total reps

CrossFit

2016-05-08

WOD 8th May 2016
Weightlifting
Push Press (5 x 5)
Same weight for all sets. No reps should be missed, you should pick a weight that is challenging but doable.
New Section
Metcon (AMRAP - Rounds and Reps)
Teams of 2 - 20 minute AMRAP

50 pull-ups
75 alternating jumping lunges (total)
50 sit-ups
75 double-unders

CrossFit

2016-05-07

WOD 7th May 2016
Weightlifting
Sumo Deadlift (5 x 5 )
Metcon (AMRAP - Rounds and Reps)
Teams of 2 - 15 minute AMRAP

30 single-arm DB snatch (25 / 20)
40 calorie row
30 single-arm DB thruster (25 / 20)

CrossFit

2016-05-06

WOD 6th May
Metcon (Time)
In teams of 2
Run 1km
30 partner medicine ball throws 10/7kgs
30 toes to bar
30 minute timecap
Both team-mates perform the run. The rest of the movements can be divided equally. One person works and one person rests.

CrossFit

2016-05-05

WOD 5th May
A: Good Mornings (5x10)
B: Pull-ups (5 x AMRAP)
Pull ups are to performed strict using any grip.
Each set should be as many reps as possible but not to failure. Leave 1-2 reps in the tank on each set.
Metcon (Time)
12-1
Double dumbbell front squat 20/10kgs
Box jumps
15 minute timecap

CrossFit

2016-05-04

WOD 4th May
Split Jerk (Build up to a heavy set of 3)
Metcon (Time)
5 rounds for time
5 squat clean 60/40kgs
10 over the bar burpees
Any dropped bars = 5 extra over the bar burpees

CrossFit

2016-04-28

WOD 28th April
Front Squat (5x2)
100 burpees (Time)
100 burpees for time

CrossFit

2016-04-11

WOD 11/04/16
Back Squat (3-3-1-1-1)
Ascending sets.
Should (more or less) start at your heaviest from last week.
Going for a heavy squat, NOT A 1RM!!
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP:
200 m run
10 burpees
Run till the fountain then come back.

CrossFit

2016-04-10

CrossFit WOD 10th April 2016
Weightlifting
Ring push-ups (5 x 10)
Ring Rows (5 x 12)
Front leaning rest (5 x AMRAP (max 60 seconds))
Rest in the position of the top of a push-up on the rings.
Rings should be under the shoulders, shoulder-width apart. Keep your body straight, feet together and butt squeezed.
Metcon (AMRAP - Reps)
Teams of 2 - 15 minute AMRAP

50 air squats
40 hand-release push-ups
30 KB swings (32 / 24)
20 burpees
10 toes-to-bar

CrossFit

2016-04-09

CrossFit WOD 9th April 2016
Weightlifting
Deadlift (5-5-5-5-5)
Progressively build up in weight.
Take 2-3 seconds between reps to setup.
Metcon (Time)
Teams of 2 - 20 minute time cap

Row 5000 meters

* Every time the team switches partners on the rower, the person coming off the rower needs to perform 10 pull-ups, 15 push-ups and 20 air squats.

CrossFit

2016-04-08

CrossFit WOD 8th April 2016
Weightlifting
Squat Clean (20 minutes to practice sets of 3 )
Goal is to build up throughout the 20 minutes to a comfortable weight.
Metcon (AMRAP - Reps)
"SO YOU THOUGHT IT WAS OVER?"

8 minute AMRAP

1 thruster
1 over-the-bar burpee
2 thrusters
2 over-the-bar burpees
3 thrusters
3 over-the-bar burpees
4...
4...
etc...

RX 45 / 30

CrossFit

2016-04-07

CrossFit WOD 7th April 2016
Weightlifting
Front Squat (3-3-3-3-3)
Metcon (AMRAP - Rounds and Reps)
13 minute AMRAP

10 deadlifts
5 hang squat cleans
10 push press

RX 50 / 35

CrossFit

2016-04-06

CrossFit WOD 6th April 2016
Weightlifting
Shoulder Press (5-5-5-5-5)
Aim to stay around 55 % - 65 % of 1RM.
This should feel easy this first week, no misses.
Metcon (AMRAP - Reps)
4 rounds of

1 minute max distance row
--- 30 seconds rest ---
1 minute max burpees
--- 30 seconds rest ---
1 minute max russian KB swings (24/16)
--- 30 seconds rest ---
Score is total number of reps.
For the row, every 10 meters count as 1 rep.

CrossFit

2016-04-05

CrossFit WOD 5th April 2016
Metcon (AMRAP - Rounds and Reps)
PART 1 - 12 minute AMRAP

30 calorie row
10 box jumps
10 american KB swings (24 / 16)
Metcon (AMRAP - Rounds and Reps)
PART 2 - 12 minute AMRAP

15 wall balls
10 hand release push-ups
10 pull-ups
Metcon (AMRAP - Rounds and Reps)
PART 3 - 12 minute AMRAP

30 plate GTO (15 / 10)
20 plate russian twists (15 / 10)
10 sit-ups

CrossFit

2016-04-04

CrossFit WOD

CrossFit

2016-04-03

CrossFit WOD 3rd April 2016
Weightlifting
Double dumbbell strict press (3 x 10 alternating )
One arm Dumbbell Bent Over Row (3 x 12 (heavy DB))
Gymnastics
Hollow rocks (3 x max hollow hold (90 second limit))
Metcon (AMRAP - Rounds and Reps)
Teams of 2 - 15 minute AMRAP

100 double-unders
50 goblet squats (24 / 16)
100 sit-ups
50 KB snatch (24 / 16)
100 air squats

CrossFit

2016-04-02

CrossFit WOD 2nd April 2016
Weightlifting
Power Clean (20 minutes to find a heavy single )
- Heavy single does NOT mean a 1 rep-max.
- If 3 failures at a given weight, your last successful lift will count as today's heavy single.

CrossFit

2016-04-01

CrossFit WOD 1st April 2016
Weightlifting
Power Snatch (20 minutes to build to a heavy single)
Metcon (Time)
4 rounds for time (12 minute time cap)

10 burpee box-jumps
12 russian KB swings (24 / 16)
15 toes-to-bar

CrossFit

2016-03-31

CrossFit WOD 31st March 2016
Weightlifting
Front Squat (20 minutes to find a 1RM )
Metcon (Time)
"FRAN"

21-15-9

Thrusters
Pull-ups

RX 43 / 30
Scale accordingly so the workout is performed in under 10 minutes max! Ideally, everyone should finish in under 5-6 minutes!

CrossFit

2016-03-30

CrossFit WOD 30th March 2016
Weightlifting
Shoulder Press (20 minutes to find a 1RM)
Metcon
Metcon (AMRAP - Rounds and Reps)
Intervals - 3 minutes on / 1 minute off

3 minute AMRAP

5 power cleans
5 shoulder to overhead

RX 60 / 45
Go RX only if you can manage to go 3 minutes unbroken.

CrossFit

2016-03-29

CrossFit WOD 29th March 2016
Metcon (AMRAP - Rounds and Reps)
PART 1 - "CINDY" - 20 minute AMRAP

5 pull-ups
10 push-ups
15 air squats
Metcon (AMRAP - Reps)
PART 2 - 15 minute EMOM

Minute 1 - 30 seconds max calorie row
Minute 2 - 30 seconds max box jumps
Minute 3 - 30 seconds hollow hold

CrossFit

2016-03-28

WOD 28th march 2016
Weightlifting
Back Squat (25 minutes to buld to a 1 rep-max )
Please use spotters!
Metcon (AMRAP - Rounds and Reps)
12 minute AMRAP

50 double-unders
40 burpees
30 sit-ups
20 american KB swings (24/16)
10 air squats

CrossFit

2016-03-26

WOD 26th March 2016

CrossFit

2016-03-25

CrossFit WOD 25th March 2016
Metcon
CrossFit Open 16.5 (Time)
For time:

21-18-15-12-9-6-3

Thrusters (43 / 30)
Bar facing over the bar burpees

CrossFit

2016-03-24

WOD 24th March 2016
Barbell Cycling (2 squat cleans + 1 front squat + 1 push jerk)
Cycling repetitions in the weightlifting movements: snatch or clean, in any version.
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP

5 man-makers (20 / 15)
10 alternating DB snatch (20/15)
50 double-unders

CrossFit

2016-03-23

WOD 23rd March 2016
Metcon (Weight)
PART 1 - 10 minute time cap

Build up to a heavy single in the power clean
Metcon (AMRAP - Rounds and Reps)
PART 2 - 10 minute AMRAP

5 thrusters
5 power snatch
5 tooes-to-bar

RX 45 / 30
Weight for thrusters and power snatch should be light enough to go unbroken each round.
Metcon (AMRAP - Rounds and Reps)
PART 3 - 10 minute AMRAP

3 wall climbs
10 pull-ups
15 american KB swings (24 / 16)

CrossFit

2016-03-22

WOD 22nd March 2016
Overhead Squat (20 minutes to build up to a heavy single)
Metcon (AMRAP - Reps)
Tabata shoulder to overhead with empy bar

- 90 sec rest -

Tabata box jumps

- 90 sec rest -

Tabata burpees

- 90 sec rest -

Tabata KB swings
Score is total added reps over the 4 Tabatas

CrossFit

2016-03-21

WOD 21st March 2016
Back Squat (3 x 10)
Pick a weight that is challenging, but manageable for the the 3 sets. Same weight for all sets.
Full 3 minutes rest between sets.
Metcon (AMRAP - Rounds and Reps)
12 minute AMRAP

30 double-unders
20 hand-release push-ups
10 pull-ups

CrossFit

2016-03-20

WOD 20th March 2016
Double dumbbell strict press (3 x 10 per side)
One arm Dumbbell Bent Over Row (3 x 12 per side)
Plank hold (3 x max time )
Metcon (AMRAP - Rounds and Reps)
Teams of 2 - 15 minute AMRAP

1000 meter row
80 double-unders
40 DB snatches (20 / 15)
20 burpees

CrossFit

2016-03-18

WOD 18th March 2016

CrossFit

2016-03-17

WOD 17th March 2016
Barbell Cycling (1 hang power snatch + 1 power snatch + 2 OH squats)
Cycling repetitions in the weightlifting movements: snatch or clean, in any version.
Metcon (Time)
5 rounds for time - 15 minute time cap

15 box jumps
7 power snatches (45 / 30)
10 over-the-bar burpees
Any extra reps not done under the time cap will count as + 1 second extra each added to the time cap.

CrossFit

2016-03-16

WOD 16th March 2016
Metcon (Weight)
PART 1 - 10 minute time cap

Build up to a 1RM front squat
Bars start empty, on the racks
Metcon (AMRAP - Rounds and Reps)
PART 2 - 10 minute time cap

20 calorie row
10 burpees over the rower
Jump with both feet together over the rower
Metcon (AMRAP - Rounds and Reps)
PART 3 - 10 minute time cap

30 double unders
20 russian KB swings (24 / 16)
10 goblet squats (24 / 16)

CrossFit

2016-03-15

WOD 15th March 2016
Overhead Squat (20 minutes to build up to a heavy triple)
Bars start from the rack
Metcon (AMRAP - Rounds and Reps)
4 minute AMRAP - 2 minute rest -- 3 rounds

3 power cleans
5 front squats
7 shoulder to overhead

RX 50 / 35
Score is rounds and reps. Pick up nextr interval exactly where you left off the previous one.

CrossFit

2016-03-14

WOD 14th March 2016
Back Squat (4 x 5 @ tempo 2020 )
- Tempo 2020 - 2 seconds descent, 2 seconds ascent
- Use the same weight as last week
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
KB swings RX 24 / 16

CrossFit

2016-03-13

WOD 13th March 2016
Weightlifting
Single Arm Dumbell Press (5 x 12 per side, alternating arms )
One arm Dumbbell Bent Over Row (5 x 10 per side )
Plank hold (3 x max time (2:30 min limit))
Metcon (AMRAP - Rounds and Reps)
20 minute AMRAP - Teams of 2

500 meter row
50 american KB swings (24/16)
400 meter row
40 KB snatches (24/16)
300 meter row
30 goblet squats
200 meter row
20 over the rower burpees

CrossFit

2016-03-12

WOD 12th March 2016
Deadlift (15 minutes to build up to a heavy set of 5)
Metcon (AMRAP - Reps)
#brewtonsabroad WOD

Teams of 2 - 20 minute AMRAP

31 burpees
31 DB snatch (20 / 15)
31 single arm DB thrusters (20 /15)
31 pull-ups
Reps can be divided anyhow between partners.

CrossFit

2016-03-11

WOD 11th March
Shoulder Press (4 x 5 @ same weight as last week @ tempo 2020)
Tempo 2020 = 2 seconds on the ascent, two seconds on the descent
CrossFit Games Open 16.3 (AMRAP - Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.
CrossFit Games Open 16.3 Scaled (AMRAP - Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

CrossFit

2016-03-10

WOD 10th March 2016
Barbell Cycling (1 h. power clean + 1 h. squat clean + 1 thruster)
Cycling repetitions in the weightlifting movements: snatch or clean, in any version.
20 minutes to practice today's complex
Metcon (Time)
For time (15 minute time cap)

100 air squats
50 double-unders
75 russian KB swings (24 / 16)
50 sit-ups
50 KB snatch (24 / 16)
50 thrusters with an empty barbell
Any reps not done under the time cap will count as + 1 second each added to the time cap.

CrossFit

2016-03-09

WOD 9th March
Metcon (Weight)
PART 1 - 10 minutes to build up to a heavy double in the power snatch
Power snatches must start on the ground everytime.
Metcon (AMRAP - Rounds and Reps)
PART 2 - 10 minute AMRAP

5 man-makers (20 / 15)
300 meter row
For partial rounds, every 100 meters will count as 10 reps.
Metcon (AMRAP - Rounds and Reps)
PART 3 - 10 minute AMRAP

8 handstand push-ups
4 muscle-ups (bar or rings)
8 american KB swings (32 / 24)

CrossFit

2016-03-08

WOD 8th March 2016
Overhead Squat (20 minutes to build up to a heavy set of 5)
Metcon (AMRAP - Rounds and Reps)
4 minutes work - 2 minutes rest

4 minute AMRAP

10 deadlift (80 / 60)
7 box jumps
5 hand release push-ups

--- 3 total rounds ---

CrossFit

2016-03-07

WOD 7th of March
Back Squat (4 x 5 pause squats (2 second pause at bottom))
Use the same weight as you squatted last week!
Metcon (AMRAP - Reps)
12 minute AMRAP

20 plate ground to overhead (20/15)
15 burpees to plate
The burpee to plate is simply a burpee where instead of clapping overhead, you will jump onto the plate and reach full hip extension.

CrossFit

2016-03-06

WOD 6th March 2016
Double dumbbell strict press (3 x 12 / side)
One arm Dumbbell Bent Over Row (3 x 12 / side (heavy))
Plank hold (3 x max (time limit of 2:30))
Metcon (Time)
Teams of 2 - For time (20 minute time cap)
50 - 40 - 30 - 20 - 10

Box jump-overs
Ground to overhead (40 / 25)
Each rep not performed under the time cap equals to + 1 second added to the time limit.

CrossFit

2016-03-05

WOD 5th March 2016
Deadlift (4 x 3 @ heavier weight than last week)
Metcon (AMRAP - Reps)
Teams of 2 - 15 minute AMRAP

100 meter row
10 burpees
10 pull-ups
200 meter row
15 burpees
15 pull-ups
300 meter row
20 burpees
20 pull-ups

etc etc...
- Rowing goes up 100 meters every time
- Burpees and pull-ups go up 5 reps each every time

- Scoring: Every 100 meter row = 10 reps

CrossFit

2016-03-04

WOD 4th March 2016
Shoulder Press
Deloading the strict press, start light and focus on fast lock-out at the top.
CrossFit Games Open 16.2 (AMRAP - Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

CrossFit

2016-03-03

WOD 3rd March 2016
Barbell Cycling (1 power clean + 2 hang power cleans + 1 push jerk)
Cycling repetitions in the weightlifting movements: snatch or clean, in any version.
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP

7 handstand push-ups
10 pull-ups
20 air squats

CrossFit

2016-03-02

WOD 2nd March 2016
Metcon (Weight)
PART 1 - 10 minute time cap

10 minutes to build to a heavy double in the front squat
Metcon (AMRAP - Rounds and Reps)
PART 2 - 10 minute AMRAP

500 meter row
10 over-the-rower burpees
Metcon (Time)
PART 3 - 10 minute time cap

"ANNIE"

50-40-30-20-10

Double-unders
Sit-ups

CrossFit

2016-03-01

WOD 1st March 2016
Overhead Squat (20 minutes to perform sets of 5)
Focus is still on position and light - medium weight.
Metcon (AMRAP - Rounds and Reps)
5 rounds for time

30 double-unders
10 box jumps
3 muscle-ups (rings or bar)

CrossFit

2016-02-29

WOD 29th February 2016
Back Squat (4 x 5 @ slightly heavier weight than last week)
Focus is still on moving well and fast out of the bottom.
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP

5 hang power snatches (40 / 30)
15 hand release push-ups
10 toes-to-bar

CrossFit

2016-02-28

WOD 28th February

CrossFit

2016-02-28

WOD 28th February 2016
Weightlifting

CrossFit

2016-02-27

WOD 27th February 2016

CrossFit

2016-02-26

WOD 26th February 2016

CrossFit

2016-02-25

WOD 25th February 2016
Barbell Cycling (1 power snatch + 2 hang power snatch + 1 overhead )
Cycling repetitions in the weightlifting movements: snatch or clean, in any version.
Metcon (AMRAP - Rounds and Reps)
10 minute AMRAP

21 alternating lunges
15 american KB swings (24 / 16)
9 box jumps

CrossFit

2016-02-24

WOD 24th February 2016
Metcon (AMRAP - Rounds and Reps)
PART 1 - For time (10 minute time cap)

2000m row for time

--- 5 minute rest ---

PART 2 - 10 minute AMRAP

10 toes-to-bar
15 single-arm KB clean and push press
20 air squats

--- 5 minute rest ---

PART 3 - For time (10 minute time cap)

Find a heavy double in the push press

* bar must start from the ground
Part 1 - score is time to be added in comments section on Wodify

Part 2 - score is rounds and reps

Part 3 - score is total weight. This is to be added in comments section on Wodify.

CrossFit

2016-02-23

WOD 23rd February 2016
Overhead Squat (20 minutes to perform sets of 5)
Remember this is a deload week. So keep the weight light, and focus more on position and feeling comfortable in your OH position both at the top and the bottom.
Metcon (AMRAP - Rounds and Reps)
12 minute AMRAP

7 power snatches
7 overhead squats
7 chest-to-bar pull-ups

RX 45 / 30

CrossFit

2016-02-22

WOD 22nd February 2016
Back Squat (4 x 5)
Sets should be done at the same weight throughout.
Weight should be 60% of the heaviest weight done last time a heavy set of 5 was performed.
If you need help figuring out a good number, please ask a coach.

As this is a deload week, the focus is on moving relatively light weight with good mechanics and speed out of the bottom.
Metcon (Time)
For time (16 minute time cap)

50 - 40 - 30 - 20 - 10
40 - 30 - 20 - 10 - 5

Double-unders
Burpees
Each rep not done by the time cap counts as + 1 second each.

CrossFit

2016-02-21

WOD 21st February 2016
Double dumbbell strict press (3 x 10 per side (alternating))
Bent Over Row (3 x 12 per side )
These are meant to be done at a heavier weight than the presses.
Plank hold (3 x max (limit of 2 minutes))
Metcon (AMRAP - Reps)
800 meter run
30 DB snatch (20 / 15)
30 push-ups
400m run
30 pull-ups
30 burpees
200m run
- Run is to be done as a team
- 800m run counts as 80 reps, 400m run counts as 40 reps and 200m run counts as 20 reps

CrossFit

2016-02-20

WOD 20th February 2016
Deadlift (20 minutes to build up to a heavy set of 3)
Do not perform touch and go reps, setup well prior to starting each rep.
Metcon (AMRAP - Rounds and Reps)
Teams of 2 - 18 min AMRAP

100 KB swings (24 / 16)
50 burpees
100 calorie row
50 box jumps
- Reps can be divided anyhow, but only one person working at a time.
- You must finish the reps of one movement before moving on to the next one.

CrossFit

2016-02-19

WOD 19th February 2016
Shoulder Press (5 x 3)
All sets should be at the same weight, but either at the same weight or slightly heavier (not more than + 2.5 kg) than last week.
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP

10 handstand push-ups
10 power cleans (50 / 35)
15 front squats (50 / 35)

CrossFit

2016-02-18

WOD 18th February 2016
Barbell Cycling (1 power clean + 2 hang power cleans + 3 push jerks)
Cycling repetitions in the weightlifting movements: snatch or clean, in any version.
Metcon (No Measure)
Groups of 2, rotating for 15 minutes

20 seconds all-out sprint on the rower
Rotating with your partner, sprint on the rower for 20 seconds before switching.
Please note that each effort must be an all-out sprint.

CrossFit

2016-02-17

WOD 17th February 2016
Metcon (AMRAP - Reps)
PART 1 - 18 minute AMRAP

30 double DB thrusters
25 box jumps
20 sit-ups

------- 6 minutes rest -------

PART 2 - 18 minute AMRAP

10 pull-ups
15 hand release push-ups
20 KB snatch (24/16)
If you don't feel comfortable with the KB snatch yet, you can use a DB instead.

CrossFit

2016-02-16

WOD 16th February 2016
Metcon (No Measure)
12 minute EMOM

Minute 1 - 35 seconds box jumps
Minute 2 - 35 seconds burpees
Minute 3 - 35 seconds toes-to-bar
This EMOM is not about performing max reps in each minute. It is about efficiency of movement.

Box jumps - use momentum of arms, and land with feet flat on the box.

Burpees - consistent pace, landing with both feet flat on the ground

Toes-to-bar - controlled kip, keep the number of reps low enough so our hands don't tear.
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP

50 bar facing over-the bar-burpees
30 overhead squats (40 / 30)
5 muscle-ups (rings or bar)
Please do not drop the bars after the OH squats.

CrossFit

2016-02-15

WOD 15th February 2015
Back Squat (5 x 3)
Weight should be at least as heavy as last week's set of 3, if possible a bit heavier.
However, sets should be at the same weight.
Metcon (AMRAP - Reps)
12 minute AMRAP

40 double-unders
20 american KB swings (24/16)

CrossFit

2016-02-13

WOD 13th February 2016
Deadlift (2 x 5 ; 3 x 3)
Sets of 5 to be done at the same weight as last saturday.
Sets of 3 to be done at a heavier weight, but at the same weight throughout.
Metcon (AMRAP - Reps)
Teams of 2 - 15 minute AMRAP

50 hang power cleans (40/25)
25 burpees
50 pull-ups
25 burpees
50 calorie row

CrossFit

2016-02-12

WOD 12th February 2016
Shoulder Press (2 x 5 ; 3 x 3)
- Sets of 5 to be performed at the same weight, but at least as heavy as last week's sets of 5.
- Sets of 3 should be heavier than 5's, but performed at the same weight.
Metcon (Time)
For time (15 minute time cap)

100 russian KB swings (24 / 16)
100 overhead squats (20 / 15)
- Every time you break the KB swings, you must perform 10 burpees before resuming.

- Every time you break the OH squats (bar comes down from the OH position), you must perform 10 burpees before resuming.

CrossFit

2016-02-11

WOD 11th February 2016
Barbell Cycling (2 power cleans + 5 push jerks)
Cycling repetitions in the weightlifting movements: snatch or clean, in any version.
Metcon (AMRAP - Rounds and Reps)
12 minute AMRAP

30 double-unders
10 push jerks

RX 50 / 35
- Push jerks should be aimed to be performed unbroken each round.

CrossFit

2016-02-10

WOD 10th February 2016
Metcon (AMRAP - Reps)
PART 1 - 3 rounds for time (10 min time cap)

250 meter row
15 burpees
15 DB snatch (20 / 15)

--- 5 minute rest ---

PART 2 - 10 minute AMRAP

10 air squats
10 box jumps
10 hand release push-ups

--- 5 minute rest ---

PART 3 - 10 minute AMRAP

2 toes-to-bar
2 american KB swings (24 / 16)
4 ...
4 ...
etc etc...

CrossFit

2016-02-09

WOD 9th February 2016
Metcon (No Measure)
15 minute EMOM

Minute 1 - 35 sec power snatch
Minute 2 - 35 sec overhead squat
Minute 3 - 35 sec burpees
These intervals are not a conditioning piece. Not a "max reps" set either.
It is meant to be 35 seconds of practice reps.
On the power snatch - focus on cycling
On the OH squats - position and stability
On the burpees - land with flat feet
Metcon (AMRAP - Rounds and Reps)
( 3 minutes on : 90 seconds off ) x 4 rds

3 deadlifts
3 power cleans
3 thrusters

RX 45 / 30
Start each interval wherever you stopped the previous one.

CrossFit

2016-02-08

WOD 8th February 2016
Back Squat (5-3-5-3-5)
Aim to go heavier than last week on each set.
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP

5 chest to bar pull-ups
20 double-unders
10 russian KB swings (32/24)

CrossFit

2016-02-07

WOD 7th February 2016
Band pull-apart (3 x 20)
Bent Over Row (3 x 10 / side )
To be done with a heavy DB, kneeling on a bench or a box.
Plank hold (3 x AMRAP )
Max time, but time limit of 90 seconds per set.

THE BAND PULL-APART, DB BENT OVER ROW AND PLANK HOLD ARE TO BE DONE IN SUPERSET FORM: ONE AFTER THE OTHER, THEN RESTING 2 MINUTES.
Metcon (AMRAP - Rounds and Reps)
Teams of 2 - 20 min AMRAP

50 box jumps
50 power cleans (40 / 25)
50 shoulder to overhead (40 / 25)
Only one person working at a time.

A penalty of 10 burpees is allotted to the team that drops a barbell on the ground.

CrossFit

2016-02-06

WOD 6th February 2016
Deadlift (5 x 5)
Metcon (AMRAP - Reps)
Teams of 2 - 18 min AMRAP

75 toes-to-bar
100 push-ups
150 double-unders
250 air squats

CrossFit

2016-02-05

WOD 5th February 2016
Shoulder Press (5-5-5-5-5)
First week, keep the weight light and focus on a fast lockout.
Metcon (Time)
For time:

100 burpees

CrossFit

2016-02-04

WOD 4th February 2016
Barbell Cycling (Power clean into push jerk)
Cycling repetitions in the weightlifting movements: snatch or clean, in any version.
Make sure to pause 2 full seconds at the receiving position of the power clean.
Then proceed to performing a push jerk and pausing for a full 2 seconds at the receiving position overhead before standing up, and bringing the bar down for the next rep.
Metcon (Time)
4 rounds for time

5 ground to overhead
10 front squats

RX 60 / 40
Ground to overhead can be a power snatch or a power clean into a push jerk.
Great opportunity to practice the cycling...

Please do not drop your barbells!

CrossFit

2016-02-03

WOD 3rd February 2016
Metcon (AMRAP - Reps)
- 10 minute AMRAP -

Row for distance

5 minute rest

- 10 minute AMRAP -

CINDY

5 pull-ups
10 push ups
15 squats

- 10 minute AMRAP -

5 man-makers
20 sit-ups
20 alternating one-hand KB swings (24/16)

CrossFit

2016-02-02

WOD 2nd February
Double-under practice
Kip swing (10 mins practice kip swing)
Metcon (No Measure)
15 minute EMOM

Minute 1 - 45 seconds kipping pull-ups
Minute 2 - 45 seconds burpees to target
miNUTE 3 - 45 seconds double-unders
These sets are not for max reps, just for continuous practice.
Metcon (AMRAP - Reps)
12 minute EMOM (40 / 25)

Minute 1 - 10 thrusters + max double unders

Minute 2 - 10 power cleans + max toes-to-bar
- Thrusters and power cleans should be light enough to be done unbroken EVERY round.
- This is the perfect opportunity to practice your barbell cycling...

CrossFit

2016-02-01

WOD 1st February 2016
Double-under practice
Back Squat (5-3-5-3-5)
Each set of 5 and 3 is heavier than the previous one.

For example: 5 x 100 ; 3 x 110 ; 5 x 105 ; 3 x 115 ; 5 x 120
Metcon (Time)
For time (15 min time cap)

800m run
30 box jumps
50 double-unders
30 box jumps
400m run

CrossFit

2016-01-31

WOD 31st Januarz 2016
Deadlift (5-5-5-5-5)
Metcon (AMRAP - Rounds and Reps)
Teams of 2 - 20 min AMRAP

50 box jumps
40 KB snatches (24/16)
30 push-ups
20 pull-ups
10 wall climbs

CrossFit

2016-01-30

WOD 30th January 2016
Shoulder Press (4 x 6)
Metcon (AMRAP - Reps)
Teams of 2 - 18 min AMRAP

75 calorie row
50 burpees
400m run
- In an incomplete round, the 400m run counts as 40 reps.

CrossFit

2016-01-29

WOD 29th January 2016
Thruster (20 minutes to build up to a heavy double)
Metcon (Time)
"D.T."

12 deadlifts
9 hang power cleans
6 push jerks

RX (70 / 50)
- 15 minute time cap
- Attempt RX ONLY if you are absolutely sure that you can perform one round unbroken.

CrossFit

2016-01-28

WOD 28th January 2016
Barbell Cycling (20 minutes - power clean into push jerk )
Cycling repetitions in the weightlifting movements: snatch or clean, in any version.
Handstands
Basic focus on handstands. Work on kicking up, finding balance, handstand push-ups, basic holds or general progressions.
Metcon (AMRAP - Reps)
Death by burpees...

Minute 1 - 1 burpee
Minute 2 - 2 burpees
Minute 3 - 3 burpees

...etc... adding 1 burped every minute until failure...

CrossFit

2016-01-27

WOD 27th January 2016
Metcon (AMRAP - Rounds and Reps)
12 minute AMRAP

10 toes to bar
10 pull-ups
20 air squats

- 4 min rest -

12 min AMRAP

1000m row
40 box jump overs
30 sit-ups

- 4 min rest -

12 min AMRAP

50 russian KB swings (24/16)
30 OH alternating lunges with plate (20/15)

CrossFit

2016-01-26

WOD 26th December
Overhead Squat (20 minutes to practice sets of 5)
In between each set, practice your kipping pull-ups or toes-to-bar.
Metcon (No Measure)
4 x 2 min work : 1 min rest

3 power cleans
3 shoulder to overhead
3 front squats
No score for this workout.

The goal is to maintain the same number of reps throughout the 4 rounds. So don't start like a bullet, pace this whilst keeping it challenging.

CrossFit

2016-01-25

WOD 25th January 2016
Double-under practice
Back Squat (20 minutes to build up to a heavy set of 5)
Kip swing (10-15 minutes practice)
Metcon (AMRAP - Rounds and Reps)
12 minute AMRAP

20 alternating DB snatches
15 DB single-arm front squats
10 burpees

RX 25 / 17.5

CrossFit

2016-01-22

WOD 22ND January 2016
Thruster (20 minutes to build up to a heavy set of 3)
Metcon (AMRAP - Reps)
18 min EMOM (RX 24 / 16)

Min 1 - 30 sec max one-arm KB swings
Min 2 - 30 sec max single-arm thrusters
Min 3 - 30 sec max sit-ups
During the rest between the swings and the thrusters, the kettle bell CANNOT touch the ground.

CrossFit

2016-01-21

WOD 21st January 2016
Double-under practice
Barbell Cycling (20 minutes practice)
Cycling repetitions in the weightlifting movements: snatch or clean, in any version.
Handstands (10-15 minutes practice)
Basic focus on handstands. Work on kicking up, finding balance, handstand push-ups, basic holds or general progressions.
Metcon (Time)
5 rounds for time (50 / 30)

9 deadlifts
7 front squats
5 shoulder to overhead

CrossFit

2016-01-20

WOD 20th January 2016
Metcon (AMRAP - Rounds and Reps)
10 minute AMRAP

5 thrusters (45/30)
10 box jumps
20 double-unders

* 5 minute rest *

10 minute AMRAP

300m row
10 burpees over the rower
10 DB snatches (20/15)

* 5 minute rest *

10 minute AMRAP

3 wall-climbs
10 pull-ups
30 alternating jumping lunges

CrossFit

2016-01-19

WOD 19th January
Double-under practice
Overhead Squat (20 minutes to perform sets of 5)
- Between each set of OH squats, perform 10-15 kip swings
Metcon (AMRAP - Reps)
2 rounds of 20 sec work : 45 sec rest

( 2 min full rest after a full round)

30 sec max burpees
45 sec rest
30 sec max toes-to-bar

45 sec rest

30 sec max double-unders
45 sec rest
30 sec max muscle-ups

45 sec rest

30 sec max KB swings (32/24)
45 sec rest
30 sec max HSPU

CrossFit

2016-01-18

WOD 18th January 2016
Double-under practice
Back Squat (20 minutes to find a heavy single)
- Please use spotters!
Kip swing (Practice the kip for the pull-up or toes-to-bar)
Metcon (AMRAP - Rounds and Reps)
Open WOD 15.1 RX 50 / 35

9 minute AMRAP

15 toes to bar
10 deadlifts
5 snatches

CrossFit

2016-01-17

WOD 17th January 2016
Warm-up
5 minutes double-under practice
Push Press (20 minutes to find a heavy set of 5)
Metcon (AMRAP - Rounds and Reps)
Teams of 2 - 18 minute AMRAP

100 double-unders
750m row
75 sit-ups
500m row
50 hand release push-ups
250m row
- 750m row counts as 75 reps, 500m as 50 and 250m as 25
- Once you finish a round, start back again

CrossFit

2016-01-16

WOD 16th January 2016
Double-under practice
Deadlift (20 minutes to find a heavy set of 5)

CrossFit

2016-01-15

WOD 15th January
Thruster (5-5-5-5-5)
- Breathing
- Drive hard with the legs, push bar off shoulders, straight arms at the top
- Bar touches shoulders before squatting down
Metcon (Time)
5 rounds for time - 15 minute time cap

15 thrusters
10 chest to bar pull-ups

RX 45 / 30

CrossFit

2016-01-14

WOD 14th January 2016
Double-under practice
Barbell Cycling (20 minutes practice)
Cycling repetitions in the weightlifting movements: snatch or clean, in any version.
Handstands
Basic focus on handstands. Work on kicking up, finding balance, handstand push-ups, basic holds or general progressions.
Metcon (No Measure)
Teams of 2 - 10 min AMRAP

100 meter row SPRINT
Two people will be sharing one rower for the whole workout. They will in turns SPRINT for 100m as many times as possible for 10 minutes.

Each effort needs to be an ALL-OUT sprint...

CrossFit

2016-01-13

WOD 13th January 2016
Double-under practice
Metcon (AMRAP - Rounds and Reps)
15 minute EMOM (RX 24/16)

Minute 1 - 30 sec max US KB swings
Minute 2 - 30 sec max goblet squats
Minute 3 - 30 sec max push-ups

** 3 minute rest **

15 minute AMRAP (RX 24/16)

400m run
10 box jumps
10 KB snatches

** 5 min rest **

7 minute AMRAP (RX 24/16)

1 KB clean and push press
1 burpee
2 KB clean and push press
2 burpees
3 ...
3 ...
- Score is total amount of rounds and reps
- If you complete a run under the time cap, but not the full round, it will count as 40 reps

CrossFit

2016-01-12

WOD 12th January 2016
Double-under practice
Overhead Squat (20 minutes to perform sets of 5)
Between each set of OH squats, perform 5-10 kip swings or kipping pull-ups
Metcon (AMRAP - Reps)
30 sec work each station with no rest : 90 sec rest after each full round - 6 rounds total

Calorie row
Burpee to target
Toes-to-bar

CrossFit

2016-01-11

WOD 11th January 2016
Double-under practice
Back Squat (20 minutes to build up to a heavy set of 2)
- 2 spotters mandatory, one on each side of the barbell
Kip swing (10-15 minutes practice)
- Practice the kip swing or the full kipping pull-up
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP

10 power cleans
10 shoulder to overhead
10 back squats

RX 40 / 25
- Every round must be performed unbroken. This means that your hands cannot leave the bar until you finish one full round.
- If the bar is dropped, 5 burpee penalty before proceeding.

CrossFit

2016-01-10

WOD 10th January 2016
Double-under practice
Deadlift (5-5-5-5-5)
- No touch and go reps, reset before the start of each lift
Metcon (AMRAP - Rounds and Reps)
Teams of 2 - 18 min AMRAP

30 power cleans (50/30)
30 box jumps
30 pull-ups
30 push-ups

- For every dropped barbell, 200m run penalty for the team

CrossFit

2016-01-09

Back Squat
Back Squat (5-5-5-5-5)
- To be done at tempo 31X1
Metcon (AMRAP - Reps)
Teams of 2 - 20 min AMRAP

1500m row
100 over the rower burpees
75 russian KB swings (24/16)
50 air squats
25 push-ups
- Reps can be divided however you want to between the team mates
- Only one person working at a time
- If you finish everything before 20 mins, restart
- For the row, 1m = 1 rep

CrossFit

2016-01-08

WOD 8th January 2016
Double-under practice
Thruster (5-5-5-5-5)
Toes-To-Bar (Practice)
Between each set of thrusters, perform 5-10 toes to bar.
Metcon (AMRAP - Reps)
Intervals - 60 sec on / 30 sec off

Double-unders
Push jerks
Pull-ups
Burpees
- Push jerks should be at a comfortable weight (suggestion is 40/25)

CrossFit

2016-01-07

WOD 7th January 2016
Double-under practice
Barbell Cycling (15-20 min practice)
Cycling repetitions in the weightlifting movements: snatch or clean, in any version.
Handstands (10-15 min practice)
Basic focus on handstands. Work on kicking up, finding balance, handstand push-ups, basic holds or general progressions.
Metcon (AMRAP - Reps)
15 minute EMOM

Minute 1 - 40 sec max power snatches
Minute 2 - 40 sec max power cleans
Minute 3 - 30 sec hollow hold
- Weight for the cleans and snatches have to be the same
- Keep a consistent number of reps on the max effort sets
- Practice the barbell cycling drills seen in the class
- Scale the hollow hold to any progression allowing you to keep your lower back on the ground

CrossFit

2016-01-06

WOD 6th January 2016

CrossFit

2016-01-05

WOD 5th January 2016
Double-under practice
Overhead Squat (20 minutes to perform sets of 5)
- Between each set of OH squats, perform 15-20 kip swings
Metcon (Time)
5 rounds for time (15 min time cap)

10 deadlifts (80/60)
200m run
15 burpees
Each rep not done under the time cap counts as + 1 sec added to the final score

CrossFit

2016-01-04

WOD 4th January 2016

CrossFit

2016-01-02

WOD 2nd January 2016

CrossFit

2015-12-31

WOD 31st December 2015

CrossFit

2015-12-30

WOD 30th December 2015
Push Press (5-5-5-5-5)

CrossFit

2015-12-29

WOD 29th December
Back Squat (5 x 5)
All sets done at the same weight
Metcon (Time)
3 rounds for time

400m run
200m row
15 DB snatches (20/15)
10 burpees

CrossFit

2015-12-28

WOD 28th December

CrossFit

2015-12-27

WOD 27th December 2015

CrossFit

2015-12-26

WOD 26th December
Metcon (Time)
Cash-in - 30 calorie Assault Bike

then...

27-21-15-9-6-3

Box jumps
Toes-to-bar
Burpees

Cash-out - 30 calorie row

CrossFit

2015-12-24

WOD 24th December 2015
Shoulder Press (25 minutes to build to a new 1RM)

CrossFit

2015-12-23

WOD 23rd December 2015
Back Squat (25 minutes to find a 1RM)
- 25 minutes to find your new 1RM
- Please have someone spot you for every heavy single that you do, or when you feel you might need one. If you can, two spotters would be ideal
Metcon (Time)
4 rounds for time

10 toes to bar
10 deadlifts
10 single-arm KB thrusters

Every minute on the minute = 3 burpees
RX for the deadlifts 70 / 50
RX for the single arm KB thrusters 28 / 20

CrossFit

2015-12-22

WOD 22nd December 2015
1 hang clean + 2 cleans (1-1-1-1-1)
Metcon (AMRAP - Rounds and Reps)
14 minute AMRAP

400m run
25 walking lunges
12 hand release push-ups
- Each run completed within the time cap counts as 400 reps

CrossFit

2015-12-21

WOD 21st December 2015

CrossFit

2015-12-20

WOD 20th December 2015
Barbell Glute Bridge (8-8-8-8-8)
- These are to be done on the ground
- Make sure you squeeze your butt at the top of each rep and control the descent
Metcon (AMRAP - Reps)
Teams of 2 - 15 minute AMRAP

500m row
50 double unders
40 hand release push ups
30 DB snatches (20/15)
- The row counts as 1m = 1 rep

CrossFit

2015-12-19

WOD 19th December

CrossFit

2015-12-18

WOD 18th December 2015
Deadlift (3-3-3-3-3)
- Do not go too heavy as to round your backs too much on the sets of 3
- Set up at the start of every rep, no touch and go reps
Metcon (AMRAP - Reps)
10 minute AMRAP

1 goblet squat (32/24)
1 chest to bar pull up
1 toes to bar
2 goblet squat
2 chest to bar pull up
2 toes to bar
3 ...
3 ...
3 ...

etc...
Go as far as you can into the workout, push yourself mentally.
Pace the movement which is hardest for you!

CrossFit

2015-12-17

WOD 17th December 2015
Shoulder Press (3-3-3-3-3)
- Start close to or at the weight you finished at last week
- No missed reps, next week come in to test your 1RM!
Metcon (AMRAP - Reps)
12 minutes EMOM

Minute 1 - 40 secs max. double-unders
Minute 2 - 40 secs max burpees
Minute 3 - 40 secs max thrusters (45/30)
- For the thrusters, pick a weight you can go at 40 seconds unbroken

CrossFit

2015-12-16

WOD 16th December 2015
Back Squat (3-3-3-3-3)
- Third week of the cycle. Start close to or at last weeks last set of 3.
- No misses. This is extremely important as next week will be a 1RM test week!
Metcon (AMRAP - Reps)
3 minutes on - 1 minute off -- 4 rounds

400m run

... then with time remaining AMRAP russian KB swings (32/24)
- Score will be total number of KB swings

CrossFit

2015-12-15

WOD 15th December 2015
1 hang clean + 2 cleans (20 - 25 minutes practice)
- Third week of the cycle, you can go heavier if you want. However, do not go too heavy that you miss a rep.
Metcon (AMRAP - Rounds and Reps)
12 minute AMRAP

10 toes-to-bar
15 box jumps
20 kB snatches (24/16)

CrossFit

2015-12-14

WOD 14th December 2015
Metcon (AMRAP - Rounds and Reps)
Minute 0 - 6 : AMRAP of "Cindy"
Minute 6 - 9 : rest
Minute 9 - 15 : AMRAP of "DT"
Minute 15 - 18 : rest
Minute 18 - 24 : 100 russian KB swings, then AMRAP burpees
Minute 24 - 27 : rest
Minute 27 - 33 : AMRAP "DT"
Minute 33 - 36 : rest
Minute 36 - 42 : AMRAP "Cindy"
- CINDY = 5 pull ups ; 10 push ups ; 15 air squats
- DT = 12 deadlifts ; 9 hang power cleans ; 6 push jerks (RX 70/50)

CrossFit

2015-12-12

WOD 12th December 2015

CrossFit

2015-12-11

WOD 11th December
Deadlift (5 - 5 - 3 - 3 - 3)
- Aim to start at or close to last week's last set of 5
- Focus on correct setup before every rep
- Reset before each rep, do not do touch and go reps
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
- For RX, thrusters are at 20 kg for men and women.

CrossFit

2015-12-10

WOD 10th December 2015
Shoulder Press (5 - 5 - 3 - 3 - 3)
- Second week of the cycle, no missed reps or sets
- Aim to start your first set of 5 close to /at the weight you finished your last set of 5 last week
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

CrossFit

2015-12-09

WOD 9th December 2015
Back Squat (5 - 5 - 5 - 3 - 3 )
- Second week of the cycle, going into the 3's, but still no missed reps and sets.
- Aim to start your first set of 5 close or at the weight you did your last set of 5 last week.
Metcon (AMRAP - Reps)
30 seconds on - 20 seconds off
Rotating between stations - 4 times

Shoulder to overhead
Air squats
Hang power snatch
Burpees

RX 50/30
- Rotate between different stations on a 30s work / 20s rest basis
- 4 rounds total
- No extra rest between rounds

CrossFit

2015-12-08

WOD 8th December 2015
1 hang clean + 2 cleans (20 - 25 minutes practice)
Metcon (No Measure)
14 minute EMOM - alternating minutes

Minute 1 - 5 power cleans + 5 thrusters
Minute 2 - 10 deadlifts + 10 toes-to-bar

...and keep rotating...

RX 60/40

CrossFit

2015-12-07

WOD 7th December 2015
Metcon (AMRAP - Reps)
8 minute AMRAP

400m row
15 box jump overs

* 4 min rest *

8 minute AMRAP

15 single arm alt. DB clean and jerk (30/20)
15 burpees

* 4 min rest *

8 minute AMRAP

15 pull ups
5 wall climbs

* 4 min rest *

8 minute AMRAP

20 plate GTO (20/15)
20 overhead alt. lunges (20/15)
10 plate goblet squats (20/15)
- For the row, 1 meter = 1 rep

CrossFit

2015-12-06

WOD 6th December 2015
Sumo Deadlift (3-3-1-1-1)
- This is NOT a 1RM, but only a heavy single.
- Make sure you get some warm-up sets done before going into the 3's.
Metcon (AMRAP - Reps)
Teams of 2 - 18 min AMRAP

50 goblet lunges (24/16)
750m row
50 over the rower burpees
- For the lunges, these are 50 total reps
- Only one person working at a time
- For the row, 1m = 1 rep

CrossFit

2015-12-05

WOD 5th December 2015
Double dumbbell strict press (4 x 10)
- These are to be done seated
- Presses are done with 2 DB, simultaneosuly
Bent Over Row (4 x 10 per side)
- These are to be done with a heavier DB than the strict presses
- Keep the elbows close to the body
Metcon (AMRAP - Reps)
Teams of 2 - 15 min AMRAP

50 push ups
25 front squats
25 push press
50 sit ups

RX - 50 / 30
- Only one person working at a time
- Reps can be divided anyhow
- Every dropped barbell = 10 burpee penalty

CrossFit

2015-12-04

WOD 4th December 2015
Deadlift (5-5-5-5-5)
Focus on good position at the setup, and leading with the chest as you rise up.
Finish with your shoulders over your hips, and not behind them.
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP

400m loaded run (10/5)
15 step-ups with a plate (10/5)
15 ground to overhead with a plate (10/5)
- The run counts as 400 reps if it is done under the time cap. If not, it does not count.
- The weight is a plate. 5kg for women, 10 kg for men.

CrossFit

2015-12-03

WOD 3rd December

CrossFit

2015-12-02

WOD 2nd December 2015
Back Squat (5-5-5-5-5)
- First week of squatting, so no missed reps or sets. Keep the weight medium-heavy.
- Ascending weight on each set.
- Two spotter for a squatter, standing on each side of the bar.
Metcon (Time)
3 rounds for time (13 minute time cap)

10 deadlifts
10 shoulder to overhead
20 pull ups
50 double unders

RX - 60/40
- Scale the weight so you finish under the time cap.
- 10 burpee penalty for a dropped bar.
- Any reps not done under the time cap count as +1 second each added to the total time.

CrossFit

2015-12-01

WOD 1st December 2015
1 hang clean + 2 cleans (20 - 25 minutes practice)
1st week: keep the weight relatively light.
Focus on speed under the bar, and catching the bar with high elbows and a big chest.
Metcon (AMRAP - Reps)
Interval training - 20 sec on / 20 sec off

5 intervals on the rower at 100% (max distance)

5 intervals with max sit-ups

5 intervals with max hang power cleans (40 / 30)
Score is total reps.

For the rower, 1 meter = 1 rep

CrossFit

2015-11-30

WOD 30th November 2015
Metcon (AMRAP - Reps)
Minute 0 - 5 : 30 burpees, AMRAP toes to bar
Minute 5 - 8 : Rest
Minute 8 - 14 : 30 thrusters (40/30), AMRAP american KB swings (24/16)
Minute 14 - 17 : Rest
Minute 17 - 24 : 15 hang power snatches + 30 hang power cleans (40/30), AMRAP push ups
Minute 24 - 27 : Rest
Minute 27 - 35 : 800m run, AMRAP box jumps
Minute 35 - 38 : Rest
Minute 38 - 43 : 30 toes to bar, AMRAP burpees

CrossFit

2015-11-29

WOD 29th November 2015
Sumo Deadlift (3-3-3-3-3)
Focus on shins being straight, butt down and chest up.
Stand with the bar close to the legs, fight to keep that chest up!
Metcon (Time)
Teams of 2 - 5 rounds for time

20 burpees
15 pull-ups
20 single-arm DB thrusters (20/15)
15 alternating DB snatches (20/15)

Time cap - 20 minutes
- Each movement can be divided anyhow, one person working at a time.
- Snatches start from the ground every rep.
- 20 minute time cap
- Each rep not done = +1 second on score

CrossFit

2015-11-28

WOD 28th November 2015
Double dumbbell strict press (4 x 10 )
You will be working sitting down.
Both dumbbells start on the shoulders in the front rack position.
Then both DB are to be strict-pressed up simultaneously.
One arm Dumbbell Bent Over Row (4 x 10 per arm)
10 reps per arm. Focus on pulling with the elbow close to the body, and the hand finishes next to the stomach.
Metcon (AMRAP - Reps)
Teams of 2 - 15 min AMRAP

1000 m row
90 air squats
80 russian KB swings (24/16)
70 sit-ups
60 step-ups
50 burpees
60 step-ups
70 sit-ups
80 russian KB swings (24/16)
90 air squats
1000m row

CrossFit

2015-11-27

WOD 27th November 2015
Barbell Split Squat (5 x 3 @ tempo 30X1)
Muscle-up transition (on boxes) (Practice)
Metcon (Time)
4 rounds for time (10 minute time cap)

6 ground to overhead
10 chest to bar pull ups
30 double unders

RX 60 / 40
The goal is to finish under the time cap.
Pick a weight that is challenging but that will allow you to do 6 reps unbroken, or at the most in 2 quick sets.

CrossFit

2015-11-26

WOD 26th November
2 hang snatches + 1 snatch (20 - 25 minutes practice)
20 - 25 minutes of practice, focus on position and increase the weight as long as movement feels good.
Metcon (No Measure)
12 minute EMOM

1st minute - 10 hang power snatch
2nd minute - 10 back squats
3rd minute - 10 burpees

and keep rotating throughout the 12 minutes.

RX 40 / 25
No score for the workout.
Scale the weight of the hang power snatches, the back squats or the number of burpees so you get at least 20-25 seconds of rest every minute.

You can go heavier than 40 kg, but keep the same weight throughout the whole workout. You are not allowed to change the weights in the middle of the WOD.

CrossFit

2015-11-25

WOD 25th November
Strict Press / Push press (4 x 2 + 3 ; 1 x 1 + ME)
Last week of this combination, so either increase from last week's number or stick to the same weight and go for more reps.
Metcon (AMRAP - Rounds and Reps)
14 minute AMRAP

5 double DB hang power clean
10 double DB thrusters
50 double unders

RX - 20's / 15's
Make sure to put your weights back at the right place after you finish your WOD!
Let's keep everything nice and tidy for everyone else coming in throughout the day :-)

Thank you!

CrossFit

2015-11-24

WOD 24th November 2015
Front Squat / Back Squat (4 x 6 / 9)
Last week of the cycle, so aim to go heavier than last week.
But keep the same weight across the 4 sets.
Metcon (AMRAP - Reps)
Tabata plank hold

- 2 min rest -

Tabata hang power cleans (50/35)

- 2 min rest -

Tabata hollow hold
Tabata = 8 intervals of 20 sec work, 10 sec rest

Score is total number of hang power cleans.

Don't half-ass the holds though, as these are going to make you stronger overall!

CrossFit

2015-11-23

WOD 23rd November
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP

15 pull ups
15 box jumps
15 KB clean and jerks (24/16)

- 5 min rest -

6 min AMRAP

10 HR push ups
10 KB deadlifts (24/16)
10 alternating lunges

- 5 min rest -

12 min AMRAP

10 toes to bar
20 double unders
30 air squats
40 russian KB swings (24/16)

- 3 min rest -

3 min AMRAP

Burpees

CrossFit

2015-11-22

WOD 22nd November
Sumo Deadlift (5 - 5 - 5 - 5 - 5)

CrossFit

2015-11-21

WOD 21st November
Double dumbbell strict press (5 x 10)
With 2 DBs, both sides to be done simultaneously.
Bent Over Row ( 5 x 12)
With one DB, weak side first. Make sure to pull high and keep elbow close to the body.
Metcon (AMRAP - Reps)
15 min AMRAP - Teams of 2

Team "Angie"

100 pull ups
100 push ups
100 sit ups
100 air squats
Reps can be divided anyhow, but only one person working at a time.
If you finish before the time cap, begin another round.
Score is total reps.

CrossFit

2015-11-20

WOD 20th November 2015
Barbell Split Squat (5 x 3 @ tempo 30X1)
Muscle-up transition (on boxes) (Practice)
Metcon (Time)
4 rounds - 1 min rest between each one

400m run
20 barbell thrusters (empty bar)
12 burpees
6 chest to bar pull ups
Each round is a sprint - 100% effort.
1 MINUTE OF MANDATORY REST (not any more, certainly not any less)

Score is total working time (without rest)

CrossFit

2015-11-19

WOD 19th November 2015
2 hang snatches + 1 snatch (20 - 25 minutes practice)
Again, focus on speed and position. Not weight.
Metcon (AMRAP - Rounds and Reps)
14 min AMRAP

15 box jumps
10 hang power snatch
5 overhead squats

RX 50 / 35
10 burpee penalty for dropping the bar on the floor.

CrossFit

2015-11-18

WOD 18th November 2015
Strict Press / Push press (4 x 2 + 3 ; 1 x 1 + ME )
4 sets of 2 strict press followed immediately by 3 push presses.
1 set of 1 strict press immediately followed by as many reps as possible of push presses at heaviest weight used for 4th set.
Metcon (Time)
For time:

27 deadlifts
27 bar facing burpees
21 hang power cleans
21 bar facing burpees
15 front squats
15 bar facing burpees
9 thrusters
9 bar facing burpees

RX 60 / 40
Hop over the bar with both feet together!

No official time cap on this. However, do not go over 20 minutes.

CrossFit

2015-11-17

WOD 17th November 2015
Front Squat / Back Squat (4 x 6 / 9)
Week 3, go up in weight compared to last week.
Metcon (AMRAP - Reps)
4 stations - 2:30 work with 1 minute transition between sets

- Max row for calories
- Man makers (20/15)
- Wall climbs
- Sit ups
Max reps on each station.
100 % effort on each one.
1 cal = 1 rep

CrossFit

2015-11-16

WOD 16th November 2015
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP

50 russian KB swings (32/24)
40 air squats
30 step ups
20 HR push ups
10 pull ups

- 5 min rest -

10 min AMRAP

20 alternating DB snatches (30/20)
20 DB thrusters (30/20)
200 m farmers walk (30/20)

- 5 min rest -

15 min AMRAP

400 m run
30 double unders
20 toes to bar
10 burpees

CrossFit

2015-11-15

WOD 15th November 2015
Sumo Deadlift (8-8-5-5-5)
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP - Teams of 2

500 m row
40 KB swings
30 one-side KB front squats
20 KB shoulder to overhead

RX - 32 / 24

CrossFit

2015-11-14

WOD 14th Novemeber

CrossFit

2015-11-13

WOD 13th November
Barbell Split Squat (5 x 3 @ tempo 30X1)
Muscle-up transition (on boxes) (Practice)
Metcon (No Measure)
Every 2 minutes for 14 minutes

12 unbroken thrusters
Choose a weight that will allow you to do 12 unbroken thrusters every 2 minutes.
This should be a challenging weight, but not a single set should be broken up.
Each set should take no more than 45 seconds at the most.

CrossFit

2015-11-12

WOD 12th November 2015
2 hang snatches + 1 snatch
Focus on speed and good positioning.
Metcon (AMRAP - Reps)
7 min AMRAP

Burpees
Chest to the ground, jump up until your hips are fully open.
No "diving" burpees.
Keep the movement clean and up to the standard. Only this can guarantee good tracking of your progress.

CrossFit

2015-11-11

WOD 11th November
Strict Press / Push press (4 x 2 + 3 ; 1 x 1 + ME)
Either you increase from last week, or you stay at the same weight and aim to do more reps.
Remember that the ME set is at the heaviest weight of the previous 4 sets.
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP

10 deadlifts (80/60)
5 man-makers (20/15)

CrossFit

2015-11-10

WOD 10th November 2015
Front Squat / Back Squat (4 x 6 FS / 9 BS)
Metcon (AMRAP - Reps)
45 sec on - 15 sec off on each station

Box jumps
American KB swings (24/16)
Plank hold
Rotating on each interval, you will perform each movement 3 times.
Rest 1 minute, then repeat.

CrossFit

2015-11-09

WOD 9th November
Metcon (Time)
3 rounds (10 minute time cap)

200 m run
15 push ups
15 pull ups
8 hang power cleans (60/40)

- 5 minute rest -

5 rounds (10 minute time cap)

12 toes to bar
7 chest to bar pull ups
5 hang power cleans into STO (60/40)

- 5 minute rest -

2 rounds (11 minute time cap)

800 m run
5 muscle ups (rings or bar)
3 thrusters (60/40)
- Score is total working time (total time it took you to do the 3 workouts).

- If you finish under the time cap, then you have more rest.

- Any reps not done in the time cap, will be counted as +1 second each towards the final time.

CrossFit

2015-11-08

WOD 8th November
Sumo Deadlift (5-5-5-5-5)
Metcon (Time)
21-18-15-12-9-6-9-12-15-18-21
Air squats
Push ups
Kettlebell swings 32/24kgs
20 minute timecap

CrossFit

2015-11-07

WOD 7th November 2015
Double dumbbell strict press (5 x 10 each side)
One arm Dumbbell Bent Over Row (5 x 10 each side)
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP - Teams of 2

1000m row
50 partner wall-balls
400m run with medball

- One person on the rower at a time
- Both run at the same time, but only one person carries medball. You can switch as many times as you need to.

CrossFit

2015-11-06

WOD 6th November 2015
Barbell Split Squat (5 x 3 @ tempo 30X1)
Tempo 30X1 means:

3 seconds on the descent
0 seconds at the bottom
Explosive on the way up
1 second reset at the top before next rep
Muscle-up transition (on boxes) (Practice)
This is just practice, no time limit. Spend enough time understanding the movement and getting comfortable with speed.
Metcon (Time)
30 reps of the bear complex for time

... and every minute 3 burpees :-)
The bear complex is:

1 deadlift
1 power clean
1 front squat
1 push press
1 back squat
1 push press behind the neck

However, if you are proficient at it, you can combine the power clean and front squat into a squat clean. But do not forget to do a proper deadlift first.
You can also do a thruster to combine the squat and push press, both from the front and the back. However, FULL LOCKOUT of the arms at the top of each thruster.

Or we kill a puppy.

CrossFit

2015-11-05

WOD 5th November 2015
2 hang snatches + 1 snatch (20 - 25 min practice)
Metcon (Time)
2 rounds for time (11 minute time cap)

800m run
10 power cleans
10 power snatches

RX 60 / 40

CrossFit

2015-11-04

WOD 4th November 2015
Strict Press / Push press (4 x 2 + 3 ; 1 x 1 + ME)
First 4 sets are of 2 strict presses immediately followed by 3 push presses, increasing weight.
Last set is 1 strict press, followed by as many reps as possible of push presses, at the heaviest weight done in the first 4 sets.
Metcon (Time)
13 min time cap

20 burpees
50 double unders (150 singles)
20 burpees
30 DB snatches (30/20)
25 burpees
30 DB single arm front squats (30/20)
25 burpees
Any reps not complete by the time cap are counted as +1 sec for the scoring.

CrossFit

2015-11-03

WOD 3rd November
Front Squat / Back Squat (4 x 6 / 9)
As soon as you finish your set of front squats, rack the bar, take one breath and start your back squats.
Metcon (AMRAP - Reps)
3 sets of 3 min AMRAP (1 min rest in between)

Calorie row
Burpees
Hang power clean and push press
Every set is for max reps.
For the calorie row, 1 calorie is 1 row.
The hang power clean and push press is to be done with AN EMPTY BARBELL.

CrossFit

2015-11-02

WOD 2nd November 2015
Metcon (AMRAP - Rounds and Reps)
7 min AMRAP

15 air squats
10 push ups
5 pull ups

- 5 min rest -

10 min AMRAP

5 deadlifts (RX 80/60)
10 hand release over the bar burpees
15 sit ups

- 3 min rest -

7 min AMRAP

20 KB deadlifts (24/16)
20 american KB swings (24/16)
20 hollow rocks

- 2 min rest -

7 min AMRAP

15 air squats
10 push ups
5 pull ups

CrossFit

2015-11-01

WOD 1st November 2015
Sumo Deadlift (8-8-8-8-8)
Weight stays light, focus on speed and full lock-out.
Metcon (AMRAP - Rounds and Reps)
Teams of 2 - 20 min AMRAP

200m farmer's walk
10 burpee broad jumps
20 alternating jumping lunges
20 partner medal sit-ups
Both people work at the same time on all movements, but can only go to the next round when both are done.
For the farmer's walk, both go together but can exchange weights as often as they like.

CrossFit

2015-10-31

WOD 31st October 2015
Double dumbbell strict press (12-12-12-12-12)
Both dumbbells start in the rack position. Then, starting on the weak side, perform alternating strict presses, 12 per side. One arm working at a time.
Metcon (AMRAP - Rounds and Reps)
Teams of 2 - 20 min AMRAP

50 calorie row
40 hand release over the rower burpees
50 russian KB swings (24/16)
40 KB clean and jerk (24/16)

One person working at a time.

CrossFit

2015-10-30

WOD 30th October 2015
Split Jerk (3-3-3-3-3)
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP

10 toes to bar
4 man-makers (20/15)
2 wall climbs

CrossFit

2015-10-29

WOD 29th October 2015
9 min EMOM (x 2 with 5 min rest between)

1st - Toes to bar
2nd - strict pull-ups / chin-ups / ring rows
3rd - double-unders
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP

10 burpee pull-ups
15 american KB swings (32/24)
20 goblet lunges (32/24)

CrossFit

2015-10-28

WOD 28th October 2015
Half kneeling kettlebell bottoms up press (5 x AMRAP)
Front leaning rest (5 x AMRAP )
Metcon (AMRAP - Reps)
3 rounds of 40s on : 20s off on each movement (RX 60/40)

Deadlift
Hang power clean
Shoulder to overhead

- 4 mins rest -

Repeat one more time

CrossFit

2015-10-27

WOD 27th October 2015
Front Squat (1 rep max)
25 minutes to build up to a new 1RM.
Metcon (Time)
10 minute time cap (RX 40/30)

30 thrusters
25 pull-ups
20 thrusters
15 chest to bar pull-ups
10 thrusters
5 muscle-ups
Extra reps not done are equal to 2 burpees each. To do at the end of the WOD.
Score is time, and extra reps are counted as 1 second each.

CrossFit

2015-10-26

WOD 26th October 2015
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP

400m run
15 box jumps
5 man-makers (20/15)

- 7 min rest -

10 min AMRAP

10 DB snatches (20/15)
10 burpees
200m run

- 5 min rest -

5 min AMRAP

10 hand release push-ups
10 russian KB swings (24/16)
10 V-ups

CrossFit

2015-10-25

WOD 25th October 2015
Sumo Deadlift (4 x 8)
Keep the weight LIGHT!
Focus on position and on speed!
Don't forget to squeeze your butt at the top of every rep.
Metcon (AMRAP - Rounds and Reps)
Teams of 2 - 20 min AMRAP

800m row
20 over the rower burpees
20 DB front squats (20/15)

CrossFit

2015-10-24

WOD 24th October 2015
Shoulder Press (5-5-5-3-3)
Metcon (AMRAP - Rounds and Reps)
Team of 2 - "BARBARA" - 20 min AMRAP

20 pull-ups
30 push-ups
40 sit-ups
50 air squats

Reps can be split up however you want to, only one person works at a time.

CrossFit

2015-10-23

WOD 23rd October 2015
Split Jerk (3-3-3-3-3)
Metcon (AMRAP - Reps)
Tabata KB swings (24/16)

- 2 min rest -

4 min AMRAP manmakers (20/15)

- 2 min rest -

Tabata KB swings (24/16)

CrossFit

2015-10-22

WOD 22nd October 2015
Warm-up
- 9 min EMOM -

1st - toes to bar
2nd - strict pull-ups / chin-ups / ring rows
3rd - double-unders

Rest 5 minutes, then repeat
Metcon (AMRAP - Reps)
12 minute time cap (RX 40/25)

25 power cleans
25 front squats
25 power snatches
25 overhead squats

If you finish before the 12 minutes, then start again :-)

CrossFit

2015-10-21

WOD 21st October 2015
Half kneeling kettlebell bottoms up press (5 x AMRAP)
Front leaning rest (5 x AMRAP )
Metcon (AMRAP - Rounds and Reps)
15 minute window to:

800m run

Then with the time remaining, AMRAP

10 burpees
10 med ball cleans

CrossFit

2015-10-20

WOD 20th October 2015
Front Squat (3-3-3-3-3)
Metcon (Time)
5 rounds for time

10 pull-ups
10 box jump overs

- 8 minute time cap -
This is supposed to be a quick workout, go as hard as you can.

CrossFit

2015-10-19

WOD 19th October 2015
Metcon (AMRAP - Rounds and Reps)
- 10 min AMRAP -

5 deadlifts (60/40)
10 hand release push-ups
15 air squats

5 min rest

- 10 min AMRAP -

5 power snatch (40/25)
10 jumping lunges
15 sit-ups

5 min rest

- 10 min AMRAP -

10 thrusters (20/15)
10 burpees
10 american KB swings (24/16)

CrossFit

2015-10-18

WOD 18th October 2015
Shoulder Press (5-5-5-5-5)
Aim to increase weight every set. If you miss a rep on any set, then you must finish the set off with 5 push presses at that weight.
Metcon (AMRAP - Rounds and Reps)
Teams of 2 - 20 min AMRAP

20 deadlifts (50/35)
200m run
20 pull-ups
200m run
20 power cleans (50/35)
200m run

The runs must be done together. The other reps can be divided anyhow.

CrossFit

2015-10-17

WOD 17th October 2015
Barbell lunge (3 x 10)
10 reps on one side, then 10 reps on the other. Starting on the weaker leg.
Metcon (AMRAP - Rounds and Reps)
Team of 2 - 15 min AMRAP

20 DB snatch (20/15)
20 one-arm DB thruster (20/15)
20 box jump-overs

CrossFit

2015-10-16

WOD 16th October
Split Jerk (3-3-3-3-3)
Metcon (AMRAP - Reps)
15 min AMRAP

5 handstand push-ups
10 ground to overhead (40/25)
15 sit-ups

but... EMOTM perform 5 burpees!

Score is total number of reps, not including burpees.

CrossFit

2015-10-15

WOD 15th October 2015
Metcon (No Measure)
EMOTM 9 mins

1st minute - Toes to bar
2nd minute - Strict pull-up / chin-up / ring row
3rd minute - double unders

Rest for 5 minutes, and repeat once more.

Goal is to increase the reps on every movement from last week. This is NOT a workout, there should be at least 25-30 seconds rest every minute.
Metcon (AMRAP - Reps)
Perform 3 sets of Tabata intervals:

Tabata 1 - row for meters

3 min rest

Tabata 2 - box jumps

3 min rest

Tabata 3 - burpee pull-ups

CrossFit

2015-10-14

WOD 14th October
Half kneeling kettlebell bottoms up press (5 x AMRAP)
Front leaning rest (5 x AMRAP)
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

CrossFit

2015-10-13

WOD 13th October 2015
Front Squat (5-5-3-3-3)
Metcon (AMRAP - Reps)
AMRAP 12 minutes

2 toes to bar
2 power cleans (40/25)
4 toes to bar
4 power cleans
6 ...
6 ...
etc... etc...

Score is total reps

CrossFit

2015-10-12

WOD 12th October
Metcon (AMRAP - Rounds and Reps)
45 min AMRAP

100 double-unders
50 air squats
400m run
30 russian KB swings (24/16)
20 pull-ups
10 burpees

Work for 6 minutes, then rest for 3 mins.
Carry on from where you stopped everytime.
Score is rounds and reps.
400m run is 40 reps.

CrossFit

2015-10-11

WOD 12th October

CrossFit

2015-10-09

WOD 9th October
Split Jerk (3-3-3-3-3)
Metcon (Distance)
7 rounds
1 minute on max metres row
Rest 90 seconds
Record total metres rowed

CrossFit

2015-10-08

WOD 8th October
A: Toes-To-Bar (EMOM 9 minutes rest 5 minutes then repeat)
B: Pull-ups (EMOM 9 minutes rest 5 minutes then repeat)
Double-Unders (EMOM 9 minutes rest 5 minutes then repeat)
Metcon (AMRAP - Reps)
AMRAP 30 seconds/rest 30 seconds
Weighted step ups 20/15kgs
Burpees
Dumbbell hang squat cleans 20/15kgs
Wall ball
Sit ups
Rest 3 minutes and repeat
Score is total reps

CrossFit

2015-10-07

WOD 7th October
A: Half kneeling kettlebell bottoms up press (5 x AMRAP)
B: Front leaning rest (5 x As long as possible)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

CrossFit

2015-10-06

WOD 6th October
Front Squat (5-5-5-5-5)
Metcon (Time)
5 rounds
10 dumbbell push jerks 30/20kgs
16 goblet lunges 30/20kgs
12 minute timecap

CrossFit

2015-10-05

WOD 5th October
Metcon (AMRAP - Reps)
As many rounds as possible in 8 minutes of:
200m run
7 chest to bar pull ups
7 ring dips
Rest 4 minutes then as many rounds as possible in 8 minutes of:
60 double unders
12 toes to bar
12 burpees
Rest 4 minutes then as many rounds as possible in 8 minutes of:
300m row
10 goblet squats 25/15kgs
3 wall climbs
Rest 4 minutes then as many rounds as possible in 8 minutes of:
200m run
10 American kettlebell swings 24/16kgs
3 manmakers 20/15kgs
Score is total reps (200m run = 1 rep, 300m row = 1 rep)

CrossFit

2015-10-04

WOD 4th October
Bench Press (5-5-5-5-3-3-3-3)

CrossFit

2015-10-03

WOD 03rd October
Metcon (Time)
3 Rounds
15 Thrusters @40kg/25kg
3 Muscle Up
400m Run

then

3 Rounds
6 Thrusters @ 60kg/40kg
10 Toes to Bar
400m Run

then

3 Rounds
1 Thrusters @80kg/55kg
15 Burpees
400m Run

Time Cap 30min
Cash Out
L-Sit

CrossFit

2015-10-02

WOD 2nd October
Low bar back squat (5-5-5-5-5)
Metcon (AMRAP - Reps)
Every minute on the minute for 10 minutes: 5 strict chin or pull ups
For the remainder of each minute max double unders.
Score is total double unders

CrossFit

2015-10-01

WOD 1st October
Deadlift (5-5-5-5-5)
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 15 minutes of the beast complex at 40/25kgs
1 round is:
1 clean grip muscle snatch
1 push press
1 step up (each leg)
1 back squat
1 romanian deadlift
1 rollout
2 clean grip muscle snatch
2 push press
2 step up (each leg)
2 back squat
2 romanian deadlift
2 rollout
3 clean grip muscle snatch
3 push press
3 step up (each leg)
3 back squat
3 romanian deadlift
3 rollout

CrossFit

2015-09-30

WOD 30th September
A: Handstand Push-ups (EMOM 9 minutes rest 5 minutes then repeat)
B: Muscle-ups (EMOM 9 minutes rest 5 minutes then repeat)
Hollow rocks (EMOM 9 minutes rest 5 minutes then repeat)
Metcon (Time)
6 rounds for time
6 toes to bar
6 dumbbell hang squat cleans 20/15kgs
6 handstand push ups
12 minute timecap
If you cannot complete all the reps in 12 minutes, add 1 second for each missing rep to your total time.

CrossFit

2015-09-29

WOD 29th September
Metcon (AMRAP - Rounds and Reps)
In teams of 2, as many rounds as possible in 18 minutes of:
5 pull ups
10 push ups
15 air squats
Rest 10 minutes then as many rounds as possible in 18 minutes of:
5 box jumps
10 American kettlebell swings 24/16kgs
15 sit ups

CrossFit

2015-09-28

WOD 28th September
Clean and Jerk Complex (1-1-1-1-1)
1 hang power clean
1 front squat
1 pause jerk
1 jerk
Metcon (AMRAP - Reps)
Set a clock for 9 minutes.
To start choose from either:
10 muscle ups
20 chest to bar pull ups or
30 burpees
Then in the remaining time as many manmakers 20/10kgs, as possiible.
Score is total number of manmakers.

CrossFit

2015-09-27

WOD 27th September
Shoulder Press (3-3-3-3-3)
Metcon (AMRAP - Rounds and Reps)
In teams of 2 as many rounds as possible in 20 minutes of:
200 double unders
50 box jumps
25 toes to bar

CrossFit

2015-09-25

WOD 25th September
Low bar back squat (5-5-5-5-5)
Tabata torture (AMRAP - Reps)
Perform a Tabata set with the following movements:
Hang power clean 40/25kgs
Front squat 40/25kgs
Shoulder to overhead 40/25kgs
Back squat 40/25kgs
The bar may not touch the ground during the Tabata set. Every time it touches the ground a 10 burpee penalty will be assessed.
Rest 4 minutes and repeat.
The score is the total number of reps completed.

CrossFit

2015-09-24

WOD 24th September
Deadlift (5-5-3-3-1-1-1)
Metcon (Time)
5 rounds
10 front rack lunges 60/40kgs
10 toes to bar
10 weighted step ups 20/10
All reps must be performed unbroken. If any sets are broken, perform 10 burpees before continuing.

CrossFit

2015-09-23

WOD 23rd September
A: Handstand Push-ups (EMOM 9 minutes rest 5 minutes then repeat)
B: Muscle-ups (EMOM 9 minutes rest 5 minutes then repeat)
Hollow rocks (EMOM 9 minutes rest 5 minutes then repeat)
Metcon (AMRAP - Reps)
Set a clock for 12 minutes
150 double unders
Then as many reps as possible in the remaining time of the bear complex 40/25kgs.
1 rep = 1 cycle of the bear complex i.e. 1 deadlift, 1 hang power clean, 1 front squat, 1 push press, 1 back squat, 1 push press

CrossFit

2015-09-22

WOD 22nd September
Metcon (AMRAP - Rounds and Reps)
In teams of 2
Set a clock for 18 minutes
Row 3000m
In any remaining time as many rounds as possible of:
10 over the rower burpees
20 double unders
Partners must split the row equally but the rest of the reps can be divided.
Rest 10 minutes then
As many rounds as possible in 18 minutes of:
400m run
30 box jumps
30 dumbbell snatch 25/15kgs
30 medicine ball squat cleans 10/5kgs
30 hand release push ups
Both partners must complete the run, but the rest of the reps can be divided.
Record 2 scores, the rounds and reps from the first AMRAP and the rounds and reps from the second AMRAP.

CrossFit

2015-09-21

WOD 21st September
Clean and Jerk Complex (1-1-1-1-1)
1 hang power clean
1 front squat
1 pause jerk
1 jerk
Metcon (AMRAP - Reps)
As many reps as possible in 9 minutes of:
2 thrusters 40/25kgs
2 pull ups
4 thrusters 40/25kgs
4 pull ups
6 thrusters 40/25kgs
6 pull ups
Etc etc

CrossFit

2015-09-19

WOD 19th September
Gymnastics
Work on HandStand
Metcon (AMRAP - Rounds and Reps)
Team of 2 - AMRAP 25min

40 Wall Ball 9/7 kg
30 T2B
20 Burpees
10 Clean and Jerk 60/40kg
Run 400m with the Ball

Scaling:

40 Wall Ball 7/5 kg
30 Sit up
20 Burpees
10 Clean and Jerk 40/25
Run 400m with the Ball

CrossFit

2015-09-18

WOD 18th September
Low bar back squat (5-5-5-5-5)

CrossFit

2015-09-17

WOD 17th September
Deadlift (5-5-3-3-3)
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 15 minutes of:
12 deadlift 50/35kgs
9 hang power cleans 50/35kgs
6 shoulder to overhead 50/35kgs
Work for 40 and rest for 20 seconds each minute
Dropped bar = 20 burpee penalty

CrossFit

2015-09-16

WOD 16th September
A: Handstand Push-ups (EMOM 9 minutes rest 5 minutes then repeat)
B: Muscle-ups (EMOM 9 minutes rest 5 minutes then repeat)
Hollow rocks (EMOM 9 minutes rest 5 minutes then repeat)
Metcon (Time)
4 rounds
400m run
15 push ups
15 medicine ball squat cleans 10/5kgs
15 minute timecap

CrossFit

2015-09-15

WOD 15th September
Metcon (AMRAP - Rounds and Reps)
Set a clock for 45 minutes
15/12/9 front squat 60/40kgs/over the bar burpees
Rest 5 minutes
15/12/9 shoulder to overhead 60/40kgs/dumbbell snatch 20/15kgs
Rest 5 minutes
15/12/9 front rack lunges 60/40kgs/box jumps
Rest 5 minutes
In any remaining time as many rounds as possible of
10 sit ups
15 air squats
20 double unders
Score is rounds and reps completed in any remaining time

CrossFit

2015-09-14

WOD 14th September
Clean and Jerk Complex (1-1-1-1-1)
1 hang power clean
1 front squat
1 pause jerk
1 jerk
Metcon (Time)
5 rounds
20 burpees
15 American kettlebell swings 32/24kgs
10 pull ups
12 minute timecap

CrossFit

2015-09-13

WOD 13th September
Overhead Squat (5-5-5-5-5)
Metcon (AMRAP - Rounds and Reps)
Teams of 2
As many rounds as possible in 25 minutes of:
100 double unders
90 air squats
80 calorie row
70 sit ups
60 burpees
50 box jumps
40 push ups
30 toes to bar
20 chest to bar pull ups
10 handstand push ups

CrossFit

2015-09-12

WOD 12th September
Bench Press (5-5-5-5-5)
Metcon (AMRAP - Rounds and Reps)
Teams of 2
As many rounds as possible in 20 minutes of:
20 thrusters 50/35kgs
20 burpees
20 pull ups

CrossFit

2015-09-11

WOD 11th September
Low bar back squat (5-5-5-5-5)
Metcon (AMRAP - Reps)
EMOM of:

Minute 1: Burpees
Minute 2: Wall ball 10/5kg
Minute 3: Toes to bar
Minute 4: Overhead squat 20/15kg

2 minutes rest then repeat

CrossFit

2015-09-10

WOD 10th September
Deadlift (5-5-5-5-5)
Nicole (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:
400m run
max rep pull ups
The score is the total number of pull ups completed

CrossFit

2015-09-09

WOD 9th September
A: Handstand Push-ups (EMOM 9 minutes rest 5 minutes then repeat)
B: Muscle-ups (EMOM 9 minutes rest 5 minutes then repeat)
Hollow rocks (EMOM 9 minutes rest 5 minutes then repeat)
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 15 minutes of:
10 goblet lunges 20/15kgs
10 dumbbell snatch 20/15kgs
20 double unders
On the minute every minute perform 1 manmaker 20/15kgs

CrossFit

2015-09-08

WOD 8th September
Metcon (AMRAP - Rounds and Reps)
In teams of 2
As many rounds as possible in 12 minutes of:
6 deadlifts, 5 front squats, 4 shoulder to overhead 40/25kgs
One person performs 1 round while the other rests.
Rest 4 minutes then
As many rounds as possible in 12 minutes of:
4 ring dips, 8 box jumps, 12 kettlebell swings 24/16kgs
One person performs 1 round while the other rests.
Rest 4 minutes then
As many rounds as possible in 12 minutes of:
200m run
50 double unders
The run must be performed by one person but the double unders can be divided.

CrossFit

2015-09-07

WOD 7th September
Clean and Jerk Complex (1-1-1-1-1)
1 hang power clean
1 front squat
1 pause jerk
1 jerk
Metcon (AMRAP - Reps)
In 9 minutes:
1 thruster 40/25kgs
1 over the bar burpee
2 thrusters
2 over the bar burpees
3 thrusters
3 burpees
Etc etc

CrossFit

2015-09-06

WOD 6th September
weighted pull ups (3-3-2-2-1-1)

CrossFit

2015-09-05

WOD 5th September
Shoulder Press (1-1-1-1-1)
Metcon (Time)
In teams of 2
"Helen"
3 rounds
400m run, 21 American kettlebell swings 24/16kgs, 12 pull ups
Both teammates run the 400m but the other reps can be divided.
Then "Annie"
50/40/30/20/10
Double unders/sit ups
The reps are divided between teammates.

CrossFit

2015-09-04

WOD 4th September
Handstand Push-ups (Practice)
Pull-ups (Practice)
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

CrossFit

2015-09-03

WOD 3rd September
Metcon (AMRAP - Reps)
5 x 6 min AMRAP with 3 mins rest.

AMRAP 1: 5 hspu and 20 double unders
3 min rest.
AMRAP 2: 3 muscle ups and 12 burpees
3 min rest.
AMRAP 3: 3 manmakers 20/15kgs and 7 American kb swings 32/24kgs
3 min rest.
AMRAP 4: 5 medicine ball squat cleans and 10 wall balls
3 min rest.
AMRAP 5: 5 hang power snatch and 10 overhead squat 20/5kgs

CrossFit

2015-09-02

WOD 2nd September
A: Barbell Glute Bridge (3x10)
B: Double dumbbell strict press (3x12)
C: One arm Dumbbell Bent Over Row (3x12)
Metcon (Time)
5 rounds
5 deadlifts @ 40% 1RM
12 box jumps

CrossFit

2015-09-01

WOD 1st September
Snatch (2-2-2-2-2)
Metcon (Time)
60 double unders
10 push ups
50 kettlebell swings 24/16kgs
10 push ups
40 goblet squats 24/16kgs
10 push ups
30 shoulder to overhead 50/30kgs
10 push ups
20 barbell reverse lunges 50/30kgs
10 push ups
10 thrusters 50/30kgs

CrossFit

2015-08-31

WOD 31st August
Paused Front Squat (6x5 with a 3" pause at the bottom)
Metcon (Time)
10 to 1 :
Single arm dumbbell jerk @20/15kg
Toes to bar
Burpees

12 minute time cap.
Start is on your weakest side.
You are not allowed to change side during a set.

CrossFit

2015-08-30

WOD 30th August

CrossFit

2015-08-29

WOD 29th August
Turkish Get Up (5 x 3 each side )
Sets get heavier only if the movement is performed correctly.
Keep arms straight, weight over your shoulder and eyes fixed on the object at hand.

CrossFit

2015-08-28

WOD 28th August
A: Pull-ups (Practice)
B: Handstand Push-ups (Practice)
Metcon (AMRAP - Reps)
Perform a Tabata set (20 seconds of work and 10 seconds of work for 4 minutes) of barbell thrusters 20/15kgs.
Rest 3 minutes and perform a Tabata set of American kettlebell swings 24/16kgs

CrossFit

2015-08-27

WOD 27th August

CrossFit

2015-08-26

WOD 26th August
A: Barbell Glute Bridge (3x8)
B: Double dumbbell strict press (3x10)
C: One arm Dumbbell Bent Over Row (3x10)
Metcon (AMRAP - Reps)
As many rounds as possible in 10 minutes of:
5 deadlift 60/40kgs
4 hang power clean 60/40kgs
3 front squat 60/40kgs
2 shoulder to overhead 60/40kgs
1 back squat 60/40kgs

CrossFit

2015-08-25

WOD 25th August
Snatch (3-3-3-2-2)
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 15 minutes of:
30 kettlebell swings 24/16kgs
20 goblet squats 24/16kgs
10 shoulder to overhead 24/16kgs
Every minute on the minute during the 15 minutes perform 5 sit ups (these do not count towards the final score).

CrossFit

2015-08-24

WOD 24th August
Paused Front Squat (5x5 3 second pause in the bottom position)
Metcon (Time)
As many rounds as possible in 10 minutes of:
10 burpee box jumps
20 burpee pull ups
30 burpees

CrossFit

2015-08-23

WOD 23rd August
A: Tempo push-ups (5x10-12)
B: Tempo ring-rows (5x10-12)

CrossFit

2015-08-22

WOD 22nd August
Turkish Get Up (5x3 per side )
This is not supposed to be for load.
It is meant to be for technique and control of movement.
However, pick a load that is going to challenge you enough to focus on the movement.
Metcon (AMRAP - Rounds and Reps)
In teams of 2 - 20 min AMRAP

400m run (together)
15 synchronised burpees
15 synchronised sit-ups
15 snychronised alt. jumping lunges

Team mates must do the reps at the same speed and time. One cannot go faster than the other.
Communication is key.
Both work at the same time.

CrossFit

2015-08-21

WOD 21st August
Pull-ups (Practice)
Handstand Push-ups (Practice)
Metcon (AMRAP - Reps)
1 min max calorie row
1 min max burpees
1 min max wall balls
1 Min max double unders
1 Min max toes to bar
1 Min rest then repeat

CrossFit

2015-08-20

WOD 20th August
Metcon (AMRAP - Reps)
15 min Amrap : @15/10kgs
3 Manmakers
10 Dumbbell Snatch
10 Step Over with Dumbbells

Rest 10 min

15 min Amrap: @15/10kgs
10 Deadlift
7 Hang Power Clean
5 Shoulder to overhead

CrossFit

2015-08-19

WOD 19th August
A: Barbell Glute Bridge (3x10 2'' pause at the top)
B: Double dumbbell strict press (3x12)
C: One arm Dumbbell Bent Over Row (3x12)
Metcon (Time)
5 rounds
10 front rack lunges @ 50/35kgs
10 over the bar burpees

CrossFit

2015-08-18

WOD 18th August
Snatch (3-3-3-2-2 (Light - Medium) )
Metcon (AMRAP - Reps)
AMRAP 8 minutes
Pistol / Power Clean @60/40kgs
2 / 4 / 6 / 8 / 10 / ... etc.
200m run penalty for dropping the bar

CrossFit

2015-08-17

WOD 17th August
Paused Front Squat (4x6 with a 3" pause at the bottom)
Metcon (Time)
For time :

3 Rounds of :
800m Run
30 Russian Swings @32/24
30 Pull Up
Time Cap : 18min

Scaled version :
3 Rounds of :
600m Run
30 Russian Swings @24/16
30 Jumping Pull Up/Ring Row

CrossFit

2015-08-16

WOD 16th August
Metcon (AMRAP - Rounds and Reps)
IN TEAM OF 3 :
30 min AMRAP (3x10min AMRAP)

PARTNER 1 :
AMRAP of :
400m RUN
400m ROW

PARTNER 2 :
AMRAP of :
10 PULL-UPS
20 PUSH-UPS
30 AIR SQUATS

PARTNER 3 :
AMRAP of "BEAR COMPLEX" : @50/35kgs
POWER CLEAN
FRONT SQUAT
PUSH PRESS
BACK SQUAT
BTN PUSH PRESS

--> 200m RUN (Does not count as reps) for what you all know...

CrossFit

2015-08-15

WOD 15th August
Metcon (AMRAP - Reps)
Team of 2 :
4k row
100 thruster @20/15kg
80 swing @32/24kg
60 pull up
40 pistols
40 GTO
100 du

CrossFit

2015-08-14

WOD 14th August
Pull-ups (Practice)
Handstand Push-ups (Practice)
A: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
3 Minutes Rest
B: Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
@60/40kgs

CrossFit

2015-08-13

WOD 13th August
Metcon (AMRAP - Reps)
EMOM 40min
Minute 1 : max burpees en 30sec
Minute 2 : max Wall Ball en 30sec @9/7kg
Minute 3: max TTB en 30 sec
Minute 4 : max Jumping Lungs en 30sec
Minute 5: Rest

CrossFit

2015-08-12

WOD 12th August
A: Barbell Glute Bridge (3x8)
B: Double dumbbell strict press (3x10)
C: One arm Dumbbell Bent Over Row (3x10)
Metcon (Time)
For Time :
50 Swings @32/28kg
40 Push Up
30 Pull Up
20 Pistol/Air squat
10 Man maker @20/15kg

CrossFit

2015-08-11

WOD 11th August
Snatch (3-3-3-3-3)
FOCUS ON THE TECHNIC
--> keep it light !
Metcon (AMRAP - Rounds and Reps)
400m RUN

Then :
5 ROUNDS OF :
5 deadlift @50%1RM
10 box jumps
Then :

400m RUN
13 min Time Cap

CrossFit

2015-08-10

WOD 10th August
Paused Front Squat (3x7 with a 3" pause at the bottom)
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP :
20 DU
10 american swing @ 24/16kgs
5 burpees

CrossFit

2015-08-09

Team WOD
Team of 2
Row 2K
100 Pull ups
200 Push ups
300 Squats
Row 2K

35 Min Time Cap

Rest 5 Min

In team of two 6 Min to find heaviest thruster

Score is Time for part one minus the total in the combined thruster (1kg=1Sec)

CrossFit

2015-08-08

WOD 8th August
Tempo push-ups (12-12-12-12-12 )
Tempo 2020

If regular push-ups are too easy with the tempo, then you can scale it by:

- elevating your feet
- putting a weight on your back
- doing it on the rings
Tempo ring-rows (12-12-12-12-12)
Tempo 2020

If ring rows are too easy with the tempo, then you can scale it by:

- using the false grip
- getting as horizontal as possible
- elevating your feet
Metcon (AMRAP - Rounds and Reps)
In teams of 2 - 25 min AMRAP

8 thrusters
10 deadlifts
12 box jumps

RX - 40 / 25

Person 1 performs the AMRAP, person 2 runs 400m.
As soon as person 2 comes back, he/she carries on wherever person 1 ended. Then person 1 goes for a 400m run.

Score is total number of rounds and reps.

CrossFit

2015-08-07

WOD 7th AUGUST
Jerk Complex (1-1-1-1-1)
2 push jerks
1 split jerk
Metcon (AMRAP - Rounds and Reps)
AMRAP 10 min :
3 Man makers @20/15kgs
6 Pull-ups
3 Man makers @20/15kgs
8 Air squats
3 Man makers @20/15kgs
10 DB Snatchs @20/15kgs

Your score is the total number of rounds and reps.

10 Burpees penalty for every dropped DB.

CrossFit

2015-08-06

WOD 6th AUGUST
Back Squat (6-6-6-6-6)
Starting by 5 unavoidable minutes of unloaded barbell !
Metcon (AMRAP - Reps)
AMRAP : 45 sec working / 45 sec resting :

2 rounds of :
• Slam ball @20/15kgs
• REST
• Sit-ups
• REST
• Box jumps
• REST

Your score is the total number of reps.

CrossFit

2015-08-05

WOD 5th AUGUST
Metcon
115lbs= 50kgs
75lbs = 35kgs
Tommy Mac (Time)
For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

CrossFit

2015-08-04

WOD 4th AUGUST
A: Single arm dumbbell bench press (5x14)
B: Barbell lunge (5x16)
Metcon (Time)
For time :
3 rounds of :
20 KB russian swings @24/16kgs
30 DU
400 m Run

Time Cap 10 min
Your score is your time. If you don't finish it, 1 rep = 1 sec

CrossFit

2015-08-03

WOD 3rd AUGUST
Deadlift (5-3-1-1-1)
Metcon (AMRAP - Reps)
AMRAP in a 2 min window / Rest 3 min :

10 THRUSTERS @35/25kgs
10 PULL-UPS

Repeat 3 times
Your score is the total number of reps.

CrossFit

2015-08-02

WOD 2nd August
A: Metcon (AMRAP - Rounds and Reps)
IN TEAM OF 2 :

AMRAP 15 min :
2 Back & Forth "Barrow"
1K Row
50 KB Swing
B: Metcon (AMRAP - Rounds and Reps)
IN TEAM OF 2 :

AMRAP 15 min :
20 Ring Rows, feet on a box
40 Thrusters 40/30kgs
60 Toes to bar

CrossFit

2015-08-01

WOD 1st August
Metcon (AMRAP - Rounds and Reps)
AMRAP 40 min :
IN TEAM OF 2 :

800 M RUN with a MedBall 9/7kgs
80 Wall Balls
80 Sit-Ups with a MedBall 9/7kgs (feet against feet)

CrossFit

2015-07-31

WOD 31st July
Jerk Complex (1-1-1-1-1)
2 push jerks
1 split jerk

CrossFit

2015-07-30

WOD 30th July
Back Squat (6-6-6-6-6)
Metcon (AMRAP - Reps)
On the minute every minute for 12 minutes 5 hang squat cleans 50/35kgs
For the remainder of each minute as many double unders as possible.
Score is total number of double unders.

CrossFit

2015-07-29

WOD 29th July
Metcon (Time)
Run 800m
10 rounds
5 toes to bar
10 kettlebell swings 24/16kgs
15 air squats
Run 800m
10 rounds
5 pull ups
10 box jumps
15 sit ups
Run 800m
45 minute timecap

CrossFit

2015-07-28

WOD 28th July
A: Single arm dumbbell bench press (5x14)
B: Barbell lunge (5x14)
Metcon (Time)
12 Thrusters 45/30kgs
12 Over the bar burpees
11 Thrusters 45/30kgs
11 Over the bar burpees
10 Thrusters 45/30kgs
10 Over the bar burpees
Etc etc

CrossFit

2015-07-27

WOD 27th July
Deadlift (5-5-3-3-1-1-1)
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 12 minutes of:
5 manmakers 20/15kgs
12 pull ups

CrossFit

2015-07-26

WOD 26th July
Tempo push-ups (12-12-12-12-12)
Tempo 2020
Tempo ring-rows (12-12-12-12-12)
Tempo 2020
Metcon (AMRAP - Reps)
AMRAP 20 mins - Individual

25 deadlifts
50 double-unders
25 power cleans
50 double-unders
25 front squats
50 double-unders
25 push press

RX men: 40 kg
RX women: 25 kg

If you finish before the 20 mins, start over.
Score is total number of reps.

CrossFit

2015-07-25

WOD 25th July

CrossFit

2015-07-24

WOD 24th July
Push Jerk + Jerk (1-1-1-1-1)
Metcon (No Measure)
Every minute on the minute for 12 minutes:
Minute 1: 3 muscle ups
Minute 2: 6 handstand push ups
Minute 3: 12 thrusters 40/25kgs
Etc etc

CrossFit

2015-07-23

WOD 23rd July
Back Squat (6-6-6-6-6)
Metcon (No Measure)
7 rounds
30 double unders
7 burpee box jumps
7 strict pull ups
7 shoulder to overhead 60/40kgs
All reps of each exercise must be completed unbroken. Focus on form and try to make every rep as smooth as possible.

CrossFit

2015-07-22

WOD 22nd July
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 45 mins of:
400m run
30 push ups
30 air squats
30 kettlebell swings 32/34kgs
30 sit ups
The push ups, air squats, kettlebell swings and sit ups can be broken up any way possible.
Rest between each round the same time it took you to complete (i.e. if the round too 5 minutes, rest for 5 minutes).

CrossFit

2015-07-21

WOD 21st July
A: Barbell lunge (5x14)
B: Single arm dumbbell bench press (5x10)
Metcon (Time)
5 rounds
10 chest to bar pull ups
15 burpees
12 minute timecap

CrossFit

2015-07-20

WOD 20th July
Deadlift (5-5-3-3-3)

CrossFit

2015-07-19

Jacinto Storm

CrossFit

2015-07-18

WOD 18th July
Tempo push-ups (5x10)
Tempo ring-rows (5x10)
Metcon (AMRAP - Rounds and Reps)
15 min. AMRAP - Teams of 2

500m row
50 alternating jumping lunges
25 american KB swings

CrossFit

2015-07-17

WOD 17th July
Jerk Complex (5 sets )
2 push jerks
1 split jerk
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP

400m run
10 deadlifts (RX 50 / 40)
5 hang squat cleans (RX 50 / 40)
10 sit-ups

Everytime you drop the bar, 5 burpee over-the-bar penalty.

If you think RX is too light, just go faster.

CrossFit

2015-07-16

WOD 16th July

CrossFit

2015-07-15

WOD 15th July
Metcon (AMRAP - Reps)
In 8 mins work up to a heavy set of 3 in the push press
Rest 5 minutes
In 7 minutes as many rounds as possible of 10 toes to bar/10 kettlebell snatch 24/16kgs
Rest 4 minutes
In 6 minutes as many rounds as possible of 10 toes to bar/10 push press 40/30kgs
Rest 3 minutes
In 5 minutes as many rounds as possible of 10 pull ups/10 thrusters 40/30kgs
Rest 2 mins
In 4 minutes as many burpees as possible
Score is total reps (1kg in the push press = 1 rep)

CrossFit

2015-07-14

WOD 14th July
A: Barbell lunge (14-14-14-14-14)
B: Single arm dumbbell bench press (10-10-10-10-10)
Metcon (Time)
50 burpees
40 kettlebell swings 32/24kgs
30 box jumps
20 strict pull ups
10 strict handstand push ups

CrossFit

2015-07-13

WOD 13th July
Deadlift (5-5-5-5-5)
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 12 minutes of:
5 manmakers 20/15kgs
30 double unders

CrossFit

2015-07-12

WOD 12th July
Push Press (5-5-5-5-5)
Metcon (AMRAP - Rounds and Reps)
Teams of 2
As many rounds as possible in 15 minutes:
200m run
30 dumbbell snatch 30/20kgs
20 toes to bar
Both teammates run together while all other reps can be divided

CrossFit

2015-07-11

WOD 11th July

CrossFit

2015-07-10

WOD 10th July
Clean and Jerk Complex (1-1-1-1-1)
1 hang clean, 1 clean, 1 pause jerk, 1 jerk
Metcon (Time)
5 rounds
5 hang squat cleans 60/40kgs
12 pull ups
The hang squat cleans must be done unbroken. If the set is broken or the bar dropped there is a 15 burpee penalty

CrossFit

2015-07-09

WOD 9th July
A: Dumbbell bench press (5x10)
B: Chin ups (5x10)
Metcon (AMRAP - Reps)
Every minute on the minute for 12 minutes:
Minute 1: 8 thrusters 45/30kgs
Minute 2: 5 muscle ups
Minute 3: 10 toes to bar

CrossFit

2015-07-08

WOD 8th of July
Deadlift (5-5-5-5-5)
Focus on perfect form. Straight back.
Do not go to technical failure.
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP

20 KB swings (RX 24 / 20)
15 goblet squats (RX 24 / 20)
10 box jumps (24" / 20")

Every 2 minutes, perform 6 burpees.
Score is total number of rounds and any extra reps.

CrossFit

2015-07-07

WOD 7th July
Temp Back Squat (2020) (6-6-6-6-6)
2 second descent on the squat and 2 second ascent
Metcon (No Measure)
4 rounds
5 chest to bar pull ups
10 burpees
20 double unders
There is no score for this workout. Focus on proper technique and doing all the movements unbroken.

CrossFit

2015-07-06

WOD 6th July
Shoulder Press (5-5-5-5-5)
Muscle-ups (Practice)
Metcon (Time)
3 rounds
400m run
15 handstand push ups

CrossFit

2015-07-05

WOD 5th July
A: Ring Rows (4x10 2020 tempo)
B: Push Ups (4x10 2020 tempo)
Toes-To-Bar (4 x 20 seconds)
Metcon (AMRAP - Rounds and Reps)
Teams of 2
As many rounds as possible in 15 minutes of:
50 kettlebell swings 24/16kgs
50 burpees
50 thrusters 20/15kgs

CrossFit

2015-07-03

WOD 3rd July
Clean and Jerk Complex (1-1-1-1-1)
1 hang clean, 1 clean, 1 pause jerk, 1 jerk
Metcon (AMRAP - Reps)
As many rounds as possible in 6 minutes of:
5 burpees
10 kettlebell swings 32/24kgs
15 sit ups
Rest 5 minutes then in 6 minutes build up to a heavy front squat.
Score is total reps (1kg in the front squat = 1 rep)

CrossFit

2015-07-02

WOD 2nd July
A: Dumbbell bench press (5x10)
B: Chin ups (5x10)
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 10 minutes of:
5 manmakers 20/10kgs
20 double unders
After every 2 minutes, rest for 2 minutes then continue from where you left off.

CrossFit

2015-07-01

WOD 1st July
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

CrossFit

2015-06-30

30th JUNE

CrossFit

2015-06-29

WOD 29th June
Shoulder Press (3-3-3-3-1-1-1)
Muscle-ups (Practice)
Metcon (Time)
3 rounds
200m farmers walk 20/15kgs
20 dumbbell thrusters 20/15kgs
20 burpees
15 minute timecap

CrossFit

2015-06-28

WOD 28th June
Deadlift (5x5)
Metcon (Time)
10 rounds
2 wall climbs
4 pull ups
6 ring dips
8 air squats
200m run
20 minute timecap

CrossFit

2015-06-27

WOD27th June
Push Press (5x5)
Metcon (AMRAP - Rounds and Reps)
Teams of 2. As many rounds as possible in 20 minutes of:
15 calorie row
10 toes to bar
5 double kettle bell thrusters 24/20kgs
One person works while the other does burpees. Every 20 burpees add one round to the final score.

CrossFit

2015-06-26

WOD 26th June
Clean and Jerk Complex (1-1-1-1-1)
1 hang clean, 1 clean, 1 pause jerk, 1 jerk
Metcon (Time)
4 rounds
400m run
15 kettlebell swings 32/24kgs
10 box jumps

CrossFit

2015-06-25

WOD 25th JUNE

CrossFit

2015-06-24

WOD 24th June
Metcon (AMRAP - Reps)
In 5 minutes perform as many front squats as possible (choose a weight that you can get for at least 10 reps). All reps must start from the ground.
Rest 5 minutes
In 5 minutes perform as many burpees as possible.
Rest 5 minutes
In 5 minutes perform as many toes to bar as possible.
Rest 5 minutes
In 5 minutes perform as many double unders as possible.
Rest 5 minutes
In 5 minutes perform as many strict pull ups as possible
The total score is reps. Include the weight used in the front squat as reps (eg if you do 50 reps at 50kgs that would be 100 reps).

CrossFit

2015-06-23

WOD 23rd June
Temp Back Squat (2020) (6-6-6-6-6)
2 second descent on the squat and 2 second ascent
Metcon (Time)
6 rounds
5 deadlifts 100/60kgs
8 toes to bar
12 over the bar burpees
15 minute timecap

CrossFit

2015-06-22

WOD 22nd June
Shoulder Press (5-5-3-3-3)
Muscle-ups (Practice)
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 12 minutes of:
5 chest to bar pull ups
8 pistols
16 dumbbell shoulder to overhead (30/20kgs)

CrossFit

2015-06-19

WOD 19th June
Clean and Jerk Complex (1-1-1-1-1)
1 hang clean, 1 clean, 1 pause jerk, 1 jerk
Metcon (AMRAP - Reps)
Death by burpees
Minute 1: perform 1 burpee
Minute 2: perform 2 burpees
Minute 3: perform 3 burpees
Etc etc. Once you can no longer perform the required amount of burpees in 1 minute the workout is over

CrossFit

2015-06-18

WOD 18th June
A: Dumbbell bench press (5x10)
B: Chin ups (5x10)
Metcon (AMRAP - Reps)
EMOTM for 12 minutes
5 hang squat cleans 60/45kgs. For the remainder of the minute perform as many double unders as possible. The score is the total number of double unders.

CrossFit

2015-06-17

WOD 17th June
Metcon (AMRAP - Reps)
As many rounds as possible in 8 minutes of:
20 dumbbell snatch 20/15kgs
20 goblet squats 20/15kgs
20 pull ups
20 box jumps
20 burpees
20 toes to bar
20 push ups
20 kb swings 24/16kgs
20 double unders
400m run
After 8 minutes rest for 5 minutes. Repeat this 8 minute AMRAP a total of 4 times. After each 5 minute rest continue where you left off.
Score is total number of reps (the 400m run = 20 reps)

CrossFit

2015-06-16

WOD 16th June
5 rounds
5 burpees
10 squats
10 sit ups
Temp Back Squat (2020) (6-6-6-6-6)
2 second descent on the squat and 2 second ascent
Metcon (Time)
5 rounds
10 thrusters 40/30kgs
15 over the bar burpees
20 sit ups

CrossFit

2015-06-15

WOD 15th June
Shoulder Press (5-5-5-5-5)
Muscle-ups (1-1-1-1-1)
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 12 minutes of:
200m run
8 pull ups
8 kettlebell swings 32/24kgs
8 burpees

CrossFit

2015-06-14

WOD 14th June
3 rounds
10 pass throughs
10 good mornings
10 overhead squats

CrossFit

2015-06-13

WOD 13th June 2015

CrossFit

2015-06-12

WOD 12th June
Snatch Complex (1-1-1-1-1)
1 high hang snatch
1 hang snatch
1 full snatch
Metcon (AMRAP - Rounds and Reps)
In 2 minutes as many rounds as possible of:
5 pull ups, 10 push ups, 15 squats
Rest 1 minute then repeat. Pick up from where you left the previous round.
Repeat 5 times.

CrossFit

2015-06-11

WOD 11th June
3 rounds
5 reps of the bear complex
Box Squat (5-5-5-5-5)
Chin ups (EMOTM 10 minutes)
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 12 minutes of:
20 burpees
20 alternating lunges
20 sit ups

CrossFit

2015-06-10

WOD 10th June
3 rounds
10 kettlebell swings
10 goblet squats
10 burpees
Metcon (AMRAP - Reps)
Set a clock for 45 minutes.
Take 15 minutes to work up to a heavy front squat.
Rest 5 minutes then:
3 rounds
400m run
15 burpee box jumps
12 pull ups
Rest 5 minutes then as many rounds as possible in any remaining time of:
10 dumbbell hang clean and jerk 20/15kgs
20 double unders
Score is total number of reps in the final AMRAP plus kgs in the front squat (1 rep = 1kg)

CrossFit

2015-06-09

WOD 9th June
4 rounds
5 push ups
10 hollow rocks
10 good mornings
Romanian Deadlift (5x8)
Handstand Push-ups (Practice)
Metcon (Time)
21/15/9/6
Overhead squats 40/30kgs
Burpees
10 burpee penalty for any dropped bars.

CrossFit

2015-06-08

WOD 8th June
Bench Press (5-5-5-5-5)
Bear Complex (5-5-5-5-5 (record heaviest load used))
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

CrossFit

2015-06-07

WOD 7th of June
3 rounds:
200m run
5 romanian deadlifts
5 hang power cleans
5 push presses
5 good mornings
5 back squats
Barbell Row (8-8-8-8-8)
Double dumbbell strict press (10-10-10-10-10)
Metcon (AMRAP - Rounds)
Teams of 2 - 20 min AMRAP

200m farmer's walk
10 toes-to-bar
10 hang power cleans (60/40)
10 burpees over the bar

Team members can divide the walk however they want to, but the rest of the work only one person working at a time.

CrossFit

2015-06-06

WOD 6th of June

CrossFit

2015-06-05

WOD 5th June
Snatch Complex (1-1-1-1-1)
1 high hang snatch
1 hang snatch
1 full snatch
Metcon (AMRAP - Reps)
Every 3 minutes for as long as possible complete:
2 rounds
10 front squats 50/30kgs
10 burpees
Then
12 front squats
12 burpees
Then
14 front squats
14 burpees
Etc for as long as possible until you fail to finish the required reps

CrossFit

2015-06-04

WOD 4th June
Box Squat (5-5-5-5-5)
Handstand Push-ups (Practice)
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 12 minutes of:
10 hang power snatch 40/30kgs
25 double unders
Only unbroken reps count. If you miss a rep in either the snatch or double unders, restart at zero.
10 burpee penalty for dropping the barbell.

CrossFit

2015-06-03

WOD June 3rd

CrossFit

2015-06-02

WOD 2nd June
Romanian Deadlift (5x8)
Chin ups (EMOTM 10 minutes)
Metcon (Time)
For time
Run 400m
50 air squats
40 American kettlebell swings 24/16kgs
30 burpees
20 box jumps
10 chest to bar pull ups

CrossFit

2015-06-01

WOD 1st June
4 rounds
8 kettlebell swings
8 hollow rocks
8 push ups
Bench Press (5-5-3-3-1-1)
Metcon (AMRAP - Rounds and Reps)
16 minute timecap
5 rounds
10 single arm dumbbell clean and jerk 30/20kgs
10 burpees
Then
5 rounds
10 single arm dumbbell thrusters 30/20kgs
10 burpees
In any remaining time as many double unders as possible.
Score is total rounds plus any double unders

CrossFit

2015-05-31

WOD 31st May
Push Jerk (5-5-5-5-5)
Metcon (AMRAP - Reps)
Individual - 20 min. time cap

1200m run
20 pull-ups
20 push-ups
20 squats
800m run
15 pull-ups
15 push-ups
15 squats
400m run
10 pull-ups
10 push-ups
10 squats
200m run
5 pull-ups
5 push-ups
5 squats

In any remaining time, AMRAP manmakers (20/15)

CrossFit

2015-05-30

WOD 30th May

CrossFit

2015-05-29

WOD 29th May
Snatch Complex (1-1-1-1-1-1)
1 high hang snatch
1 hang snatch
1 full snatch
Metcon (AMRAP - Rounds and Reps)
Run 400m
100 double unders
Then 10 min AMRAP
10 kettlebell swings 24/16kgs
10 goblet squats 24/16kgs
10 sit ups

CrossFit

2015-05-28

WOD 28th May
Box Squat (5-5-5-5-5)
Handstand Push-ups (Practice)
Metcon (No Measure)
On the minute every minute for 12 minutes:
Minute 1 - 3 manmakers 20/15kgs
Minute 2 - 10 strict pull ups (or any grip)
Minute 3 - 12 overhead lunges 20/15kgs
Etc etc

CrossFit

2015-05-27

WOD 27th May
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 14 minutes of:
24 double unders
12 dumbbell snatch 20/15kgs
8 toes to bar
2 wall climbs
Rest 6 minutes then as many rounds as possible in 10 minutes of:
10 box jump overs
5 dumbbell thrusters 20/15kgs
Rest 6 minutes then as many rounds as possible in 8 minutes of:
10 air squats
5 burpees
Score is total rounds and reps. Only full rounds in the first 2 AMRAPs count.

CrossFit

2015-05-26

WOD 26th May
Romanian Deadlift (5x8)
Chin ups (EMOTM 10 minutes)
Metcon (Time)
5 rounds
5 hang squat cleans 60/40kgs
12 pull ups
The hang squat cleans must be done unbroken. If the set is broken or the bar dropped there is a 15 burpee penalty

CrossFit

2015-05-25

WOD 25th May
Bench Press (5-5-5-5-5)
Metcon (AMRAP - Rounds and Reps)
Set a clock for 15 minutes:
Run 800m then 10 muscle ups
In the remaining time AMRAP
5 ground to overhead 40/30kgs
10 burpees

CrossFit

2015-05-24

WOD 24th May
3 rounds: 10 plate GTO, 10 OH lunges, 10 goblet squats with plate
Bent Over Row (5x8)
Double dumbbell strict press (5x8)
Metcon (AMRAP - Rounds)
Teams of 2 - 20 min AMRAP

30 calorie row
20 american KB swings (32/24)
10 burpees
5 manmakers (20/15)

CrossFit

2015-05-23

WOD 23rd May
3 rounds: 5 deadlifts, 5 hang power cleans, 5 thrusters, 5 back squats (bar only)
Push Press (5-5-3-3-3)
Metcon (Time)
Teams of 2: 25 min. time cap

1600m run (as a team)
80 thrusters (50/30)
200 double-unders
100 hang power cleans (50/30)
150 sit-ups
100 box jump overs (24"/20")

Both teammates run together, and can split the reps up however they want.
Only one person working at a time.

Good luck, you guys are going to need it! Encourage each other. Eyes on the finish line, grind it out.

CrossFit

2015-05-22

WOD 22nd May
Snatch Complex (1-1-1-1-1)
1 high hang snatch
1 hang snatch
1 full snatch
Metcon (AMRAP - Reps)
30 seconds max box jumps
30 seconds rest
30 seconds max burpees
30 seconds rest
30 seconds max toes to bar
30 seconds rest
30 seconds dumbbell thrusters 20/15kgs
30 seconds rest
Repeat 3 times
Score is total reps

CrossFit

2015-05-21

WOD 21st May
Box Squat (5-5-5-5-5)
Handstand Push-ups (Practice)
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

CrossFit

2015-05-20

WOD 20th May
Metcon (AMRAP - Rounds and Reps)
Set a clock for 45 minutes
As many rounds as possible in 10 minutes of:
5 hang power snatch (clean grip) 20/15kgs
8 front rack lunges 20/15kgs
12 push jerks 20/15kgs
Rest 5 minutes then:
Run 2400m
Rest 5 minutes then in any remaining time:
As many rounds as possible of:
5 pull ups
10 push ups
15 squats

CrossFit

2015-05-19

WOD 19th May
Romanian Deadlift (5x8)
Chin ups (EMOTM 10 minutes)
Metcon (Time)
10 thrusters 50/30kgs
20 double unders
9 thrusters 50/30kgs
20 double unders
8 thrusters 50/30kgs
20 double unders
7 thrusters 50/30kgs
20 double unders
etc

CrossFit

2015-05-18

WOD 18th May
Bench Press (5-5-5-5-5)
Metcon (AMRAP - Rounds and Reps)
Set a clock for 15 minutes
5 rounds
10 pull ups
20 burpees
30 sit ups
In any remaining time AMRAP kettlebell clean and jerks 32/24kgs. These must be performed on each hand, i.e. 1 rep on the left, 1 rep on the right, 1 rep on the left, 1 rep on the right etc etc

CrossFit

2015-05-15

WOD 15th May
Snatch Complex (1-1-1-1-1)
1 high hang snatch
1 hang snatch
1 full snatch
Metcon (AMRAP - Reps)
In 30 seconds perform as many air squats as possible.
Rest 30 seconds.
In 30 seconds perform as many pull ups as possible.
Rest 30 seconds
In 30 seconds perform as many burpees as possible.
Rest 30 seconds
In 30 seconds perform as many box jumps as possible.
Repeat 3 times. Score is total reps.

CrossFit

2015-05-14

WOD 14th May
3 rounds
10 kb good morning/squat
10 kb swings
10 lunges
Box Squat (5-5-5-5-5)
Handstand Push-ups (Practice)
Metcon (Time)
20 double kettlebell front squats 24/16kgs
10 chest to bar pull ups
20 double kettlebell lunges 24/16kgs
10 toes to bar
20 kettlebell thrusters 24/16kgs
10 chest to bar pull ups
20 ketllebell push press 24/16kgs
10 toes to bar

CrossFit

2015-05-13

WOD 13th May
5 minutes double under practice
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 8 minutes of 30 double unders/10 wall balls 10/7kgs
Rest 5 minutes then
As many rounds as possible in 8 minutes of 10 box jumps/20 dumbbell snatch 20/15kgs
As many rounds as possible in 8 minutes of 200m run/ 20 dumbbell push press 20/15kgs
Rest 5 minutes then
As many rounds as possible in 8 minutes of 20 calorie row/10 over the rower burpees

CrossFit

2015-05-08

WOD 8th May
Clean Complex (1-1-1-1-1)
1 high hang clean
1 hang clean
1 clean
1 push jerk
Metcon (Time)
15 manmakers 20/15kgs
20 kettlebell snatch 24/16kgs
12 manmakers
20 kettlebell snatch
9 manmakers
20 kettlebell snatch

CrossFit

2015-05-07

WOD 7th May
Weighted Pull-ups (3-3-3-3-3)
Thruster (EMOTM 10 minutes)
Metcon (Time)
3 rounds
400m run
20 push ups
20 pull ups
20 air squats

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