Crossfit – Tue, Jul 1 PUSH PRESS Push Press (Push Press 3×7 Superset 3×5 KB side lunges (Only KB if technique good) ) WOD (AMRAP – Rounds and Reps) 9 Min AMRAP14 Air Squats7 Shoulder to Overhead 40/30KG7 Front Squat AB FINISHER
Monthly Archives: June 2025
Crossfit – Mon, Jun 30 FRONT SQUAT Front Squat (Front Squat 3×7@same weight Superset 3×6 KB Bent over row ) WOD (AMRAP – Rounds and Reps) Partner WODAMRAP 15 minRun 500 together30 Sync Ambat sit ups30 Goblet Squats 24/16KG- You go I go30 Pull Ups- You Go I Go
Crossfit – Sun, Jun 29
Crossfit – Sat, Jun 28 GYMNASTICS AND CONDITIONING WOD 1 (Calories) Class split into 3 groupsIn 9 Mins50 Burpee’sinto max calories on the rowerRest 5 Mins WOD 2 (AMRAP – Rounds and Reps) 9 Min ladder-2,2,3,3,4,4,5,5,6,6………2 HSPU2 Box JumpsRest 5 Mins WOD 3 (AMRAP – Rounds and Reps) Annie (9 min time cap)50-40-30-20-10Double UndersAb Mat […]
Crossfit – Fri, Jun 27 SNATCH Snatch (Power Snatch Spend 15-20min to build up 1×5@50%) WOD (AMRAP – Rounds and Reps) 7 Min AMRAP12 Plate GTO 20/10KG6 Power Snatch 35/25kg AB Finisher
Crossfit – Thu, Jun 26 ROMANIAN DEADLIFT/ CORE Romanian Deadlift (RDL) (Romanian Deadlift 3×10 (lightweight- bar doesnt touch ground) SS 3×45 sec Dish Hold) WOD (AMRAP – Rounds and Reps) WOD40-30-20-10BB SDHP 35/25kgBB LungesEMOM: 5 Sprawls
Crossfit – Wed, Jun 25 OLYMPIC AND CONDITIONING WOD 1 (AMRAP – Rounds) GROUP 14 roundsEvery 90 seconds alternating round1. Row 250/200m – rest remainder of time2. 20 KB Snatch 24/16KG- rest remainder of timeRest 5 Mins WOD 2 (AMRAP – Rounds and Reps) GROUP 212 Min AMRAP18 Air squats12 Power Cleans 40/25kg9 Front SquatsRest […]
Crossfit – Tue, Jun 24 GYMNASTICS AND CONDITIONING WOD (AMRAP – Rounds and Reps) 22 Min AMRAP- You go I GO ( Always run together 500)7 Box Jumps 7 HSPU15 Wall Ball 9/7KGRun 500 together Rest 3 Mins Tabata: Alternating V-Ups
Crossfit – Mon, Jun 23 FRONT SQUAT Front Squat (Front Squat 3×8@same weight SS 3x 8 Pull Ups) WOD (AMRAP – Rounds and Reps) AMRAP 10 Mins35 Wall Ball 9/7KG12 Burpee’sRun 500m
Crossfit – Sat, Jun 21