Blog

26/09/16

Strength Component:
Front Squats; 10 reps x 3

Challenge Week Day 1 WOD (Double Day):

10 minute AMRAP
8 Pull Ups / 16 Ring Rows
8 Box Jumps
8 Push Presses
12 KB Swings

* 1 Round = 36 points
* 1 Ring Row = 0.5 points

Details

23/09/16

In 25 minutes, establish a 1 rep max Clean & Jerk (or tech work)
+
CrossFit Open 13.4
7 min AMRAP
3 C&J @ 60kg/40kg
3 T2B
6 C&J @ 60kg/40kg
6 T2B
9 C&J @ 60kg/40kg
9 T2B
12 C&J @ 60kg/40kg
12 T2B
…etc

Details

22/09/16

A1. Thruster.Front Squat; 3.3; x5, rest 90 sec
A2. Ring Dip; AMRAP; x5, rest 90 sec
+
Row 300m @ 97%; Rest 3 min EXACTLY, x3
+
Side Plank ALAP/Side x1

Details

21/09/16

A. Walking Lunge; 16 reps; x5, rest 2 min
///ADV do Overhead BB Walking Lunge
///INT do Front Rack BB Walking Lunge
+

///ADV
4 Rounds
1 Rope Climb (legless if poss)
5 HSPU (defecit if poss)
10 AK Hang Power Snatch @ 40kg/30kg
15 AK Hang Power Clean @ 40kg/30kg
20 Box Jump @ 24″/20″
25 Hand Release Pushup
///BEG
4 Rounds
1 Sit-To-Stand Rope Climb/or Ring
5 TOUGH Standing DB OH Press
10 AK Hang Power Snatch /OR/ American KB Swing
15 AK Hang Power Clean /OR/ Russian KB Swing
20 Box Jump
25 Box Pushup

Details

20/09/16

4 Rounds [10 min cap]
15 Cal Row
15 Bench @ 60/40kg
+
rest 5 min
+
21-15-9 [10 min cap]
Wallball
Bike Calories
T2B
+
rest 5 min
+
For Time [10 min cap]
100 Double Unders
50 KB Swing @ 24kg/16kg
50 Goblet Squat @ 24kg/16kg

Details

19/09/16

A. OHS @ 2210; 2-3 easy-moderate reps; x4

+

///ADV
21-15-9
Bar facing burpees
Overhead squats @ 40/30kg
C2B Pullup
///BEG
21-15-9
Bar facing burpees
Overhead squats
Ring Row

Details

15/09/16

45:15 work:rest x 45
#1-BB Thruster (empty bar) | OR – DB Thruster
#2-Double Unders | OR – Singles
#3-Farmers Carry HEAVY
#4-Wall Walk | OR – Inchworms
#5-Row Cals
#6-Power Snatch @ 40kg/30kg | OR – Power Clean
#7-DB Alt. Leg Box Step-up | OR – BWT Alt. Leg Box Step-up
#8-KB Swing
#9-Hand Release Pushup
#10-ABMAT Situp
#11-Airdyne Cals

Details

14/09/16

“Christine”
3 Rounds
Row 500m
12 DL @ BWT
21 Box Jump @ 20″ Box
+
B1. Good Morning @ 4010; 8-12 reps; x5, rest 60 sec
B2. Hollow Hold; 60 sec; x6, rest 60 sec

Details