Crossfit – Thu, Jan 15 WOD 1 EMOM 12 Mins x 3 Rounds (AMRAP – Rounds and Reps) 1- 30 DU / 60 SU2- 12 Box Jumps3- 150 Mts Run4- 40 Grsshopper WOD 2 AMRAP 12 Mins (AMRAP – Rounds and Reps) 150 Mts Row10 Wall Ball (9-7)8 American KB Swings (24-16)30 Jumping Jacks
Monthly Archives: January 2026
Crossfit – Wed, Jan 14 Handstand Push-ups (12 Mins Skill Works ) WOD LADDER FOR TIME (Time) 10-9-8-7-6-5-4Box dipsPull UpsHSPU/Pike PUSA KB row (24-16)
Crossfit – Tue, Jan 13 Hang Power Snatch (Hang Power Snatch 5×5 @ 80% SS 5×30″ Hollow Hold ) WOD CHIPPER TC: 18 Mins (Time) 50 Air Squats40 Russian Kettlebell Swings (24/16 kg)30 V Sit Ups20 Kettlebell Snatches (10+10)30 V Sit-Ups40 KB Push Press (20+20) (24-16)500 Mts run
Crossfit – Mon, Jan 12 Back Squat (Tempo Back Squat 4×4 (4 secs down – 2 secs pause – 2 secs up) Normal Back Squats 4×4) WOD 1 AMRAP 7 Mins (AMRAP – Rounds and Reps) 8 Front Squats (40-30)30″ Low Plank 6 Burpees over the box WOD 2 AMRAP 7 Mins (AMRAP – Rounds […]
Skills work – Sun, Jan 11 Squat Clean (1×1 @100%)
Crossfit – Sun, Jan 11 GUIDOS WILDCARD
Crossfit – Fri, Jan 9 Deadlift (5×5 @70–75%) WOD AMRAP 17 Mins (AMRAP – Rounds and Reps) 10 Deadlifts (60/40 kg)30 DU/ 60 SU12 American KB Swings (24/16 kg)10 Inchworms
Crossfit – Thu, Jan 8 WOD PART A Every 3 min x 6 rounds 250 m Row12 Jumping Lunges10 Push-Ups WOD PART B For Time (10’ cap) (Time) 4 Rounds200 m Run12 Air Squats8 KB Swings (24/16 kg)
Crossfit – Wed, Jan 7 Handstand Push-ups (4×5 HSPU Srict / Pike PU SS 4×5 Diamond PU) WOD EMOM x 16 min (4 rounds) (AMRAP – Rounds and Reps) Min 1: 12 Push Press (40/30 kg)Min 2: 10 Box Jump OverMin 3: 12 V Sit-UpsMin 4: Max Cal Row
Crossfit – Tue, Jan 6 Snatch (5 sets: 1 Hang Power Snatch + 1 Full Snatch + 1 Overhead Squat (Build to a challenging set with good mechanics) Rest 90–120” between sets) WOD Ladder For Time (Time) 2-4-6-8-10-12 (12’ cap)Power Snatch (45/30 kg)Box Jump ABMAT Sit-Ups FINISHER 4 Mins Single Arm DB Overhead Hold (20/12.5 […]
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