Crossfit – Mon, Jul 21 FRONT SQUAT Front Squat (Front squat-3×5@same weight SS KB Plank Pull Through 3×5) WOD (AMRAP – Rounds and Reps) 14 Min AMRAP 250m Run6 Strict Pull Ups12 KB Lunges 24/16KG 24 Abmat Sit Ups
Monthly Archives: July 2025
Crossfit – Sat, Jul 19 GYMNASTICS AND CONDITIONING WOD 1 (Calories) Class split into 2 groupsGROUP 16 Rounds1 Min Max Cals RowRest 30 seconds 3 min break to changeover WOD 2 (AMRAP – Rounds and Reps) 9 MIN AMRAP 7 HSPU 30 Double Unders (4 min rest before starting 2nd workout) WOD 3 (AMRAP – […]
Crossfit – Fri, Jul 18 SNATCH Snatch (Snatch 0-3 min (3 sets)- 1 hang power Snatch 3-7min ( 4 sets)- 2 Power Snatch 7-12min ( 5 sets)- 1 Snatch for good technique) WOD (AMRAP – Reps) In 10 Mins max Clusters 40/30kgOMEM 5 Burpee’s
Crossfit – Thu, Jul 17 ROMANIAN DEADLIFT/ CORE Romanian Deadlift (RDL) (RDL 3×6 Superset 10 deficit Push Ups) WOD Before Wod- 500m slow run WOD Core Blast: 3 rounds: 45 seconds work, 15 seconds restDishRussian TwistsPlankHigh Plank with Alternating Reach outs
Crossfit – Wed, Jul 16 OLYMPIC AND CONDITIONING WOD 1 (Calories) 8 Min AMRAP15/12 Cal Row6 BurpeesRest 5 Mins Score total Calories WOD 2 (AMRAP – Rounds and Reps) 8 Min Ladder2,4,6,8, and so onPush UpsJumping LungesRest 5 Mins WOD 3 (AMRAP – Rounds and Reps) 8 Min AMRAP8 Power cleans 40/30KG16 Bar Hops
Crossfit – Tue, Jul 15 PUSH PRESS Push Press (Push Press 3×6. Superset 3×6 KB side lunges) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP10 KB Push Press 24/16KG18 Ab Mat Sit Ups36 Double Unders
Crossfit – Mon, Jul 14 FRONT SQUAT Front Squat (Front Squat 3×6 SS Bent over KB rows 2×6) WOD (AMRAP – Rounds and Reps) Partner WOD- 18 MIN AMRAP- YOU GO I GO Run 500m – Together 40 Goblet Squats 24/16KG 30 Abmat sit Up 20 Pull Ups
Crossfit – Sat, Jul 12 GYMNASTICS AND CONDITIONING WOD (AMRAP – Rounds and Reps) PARTNER WOD- 35 min AMRAP- YOU GO I GO20 Front Squats 40/30KG10 HSPU30 ABMAT SIT UPSRow 400m
Crossfit – Fri, Jul 11 SNATCH Snatch (Snatch- 7 Rounds- In 2 minutes- Hang Snatch and Snatch ( Progressive loading- technique over weight)) WOD (AMRAP – Rounds and Reps) 7 Min Ladder1-2-3…..Hang Power Snatch 35KG/25KGOverhead Squat
Crossfit – Thu, Jul 10 ROMANIAN DEADLIFT/ CORE Romanian Deadlift (RDL) (RDL 3X8- Superset Plank 1 min- 90 seconds) WOD (AMRAP – Rounds) 4 Rounds2 Min AMRAP6 Push-Ups10 KB Lunges 24/16KG12 Double UndersRest 1 Min between rounds