Monthly Archives: July 2025

Crossfit – Fri, Aug 1 FRIDAY CONDITIONING Partner WOD (AMRAP – Rounds and Reps) Partner WOD25 Min AMRAP- You Go I goRow 800m20 KB Box step Ups 24/16KG10 Toes to BarRun 500m- together AB Finisher

Crossfit – Thu, Jul 31 BACK SQUAT Back Squat (Back Squat 3×8 SS 3X8 Ring Rows) WOD (Time) 5 Rounds for time30 Wall Balls 9/7KG 20 ABmat Sit Ups10 KB Lunges 24/16Kg5 Pull Ups

Crossfit – Wed, Jul 30 Gymnastics- Ring Dips/ Skin the Cat Ring Dips ( 3 Rounds- in pairs Level 1 3 skin the cats 5 Ring Dips Level 2 10 Supermen 4 Pull Ups (Lowest band possible) 10 Bench Dips ) WOD (AMRAP – Rounds) WOD5 Rounds,every 3 mins5 HSPU’s20 KB Swings 24/16KG30 Double UndersScore […]

Crossfit – Tue, Jul 29 SNATCH Snatch (Hang Snatch + Snatch + Overhead Squat – Build to a heavy for technique- control bar up and down) WOD (AMRAP – Rounds and Reps) AMRAP – 15 Mins15 Power Snatch 35/25kg15 Deadlift15 Wall Balls 9/7kg250m Run

Crossfit – Mon, Jul 28 BENCH PRESS / GLUTE RAISES Bench Press (Bench Press- 1×8, 1×7, 1×6, 1×5- increase weight gradually Superset Glute raises 4x 6) WOD (Time) For Time21-15-9Air SquatsBurpee’sAbmat sit Ups

Crossfit – Sat, Jul 26 GYMNASTICS AND CONDITIONING

Crossfit – Fri, Jul 25 SNATCH Snatch (Snatch 8 rounds Every 90 seconds 2 Snatch ) WOD (AMRAP – Rounds and Reps) WOD8 Min AMRAP6 Power Snatch 30/25KG12 Wall Ball OH lunges 9/7KG AB FINISHER

Crossfit – Thu, Jul 24 ROMANIAN DEADLIFT SUPERSET PULL-UP’S Romanian Deadlift (RDL) (Romanian Deadlift 3×6- SS core- 45 sec minimum Hollow Hold) WOD (AMRAP – Rounds and Reps) WOD2 Rounds- 5 Min AMRAP5 Power Clean 40/35KG20 Double Undersrest 2 mins COMPETITION (Time) COMPETITION FINISHER- Longest Squat hold against wall- record score on board- prize for […]

Crossfit – Wed, Jul 23 WEDNESDAY CONDITIONING WOD 1 (Distance) WOD 1Partner RowMax Partner Row in 8 min i metres ( 4 min each) WOD 2 (AMRAP – Rounds and Reps) WOD 1Partner RowMax Partner Row in 8 min ( 4 min each) WOD 2Partner WOD12 rounds Each 1 Min AMRAP5 Burpee’s5 TTB5 Wall Ball […]

Crossfit – Tue, Jul 22 PUSH PRESS Push Press (Push Press 3×6@same weight- SS 3×6 KB Reverse Lunges) WOD (AMRAP – Rounds and Reps) WOD5 Rounds2 Min AMRAP3 Down Ups6 SDHP 30/25KG9 Air Squats 1 Min Rest between rounds