Author Archives: Excelsior

Crossfit – Tue, Aug 19

Crossfit – Mon, Aug 18 BENCH PRESS SS GLUTE RAISES Bench Press ( ) HIP THRUSTS🍑 (Weight) WOD (Time) Metcon (Time)21-15-9Burpee’sKB swings 24/16KGGoblet Squats

Crossfit – Sat, Aug 16 CLEAN AND JERK Clean and Jerk (Hang Power Clean (2 Hang Power Cleans + Jerk – find a heavy for good technique) ) WOD (AMRAP – Rounds and Reps) 9 Min AMRAP5 Hang Power Cleans 50/35kgRun 250mABMAT FINISHER

Crossfit – Fri, Aug 15 FRIDAY CONDITIONING WOD 1 (AMRAP – Rounds and Reps) WOD 17 Min AMRAP7 Deadlifts 60/40kg7 TTB/14 K2ERest 3 Mins WOD 2 (AMRAP – Rounds and Reps) WOD 27 Min AMRAP10 Thrusters 30/25kg20 Bar Hop oversRest 3 Mins WOD 3 (AMRAP – Reps) WOD 34 Rounds1 Min Max AB mat sit […]

Crossfit – Thu, Aug 14 BACK SQUAT Back Squat (Back Squat 3×7 SS 3×6 decline Ring Rows ( Feet on Bench/Box)) WOD (AMRAP – Rounds and Reps) WODAMRAP 15 Mins10 HSPU’S/ 20 Pike PU (floor or box)15 Goblet Squats 24/16KG60 DBL Unders/ 120 SU

Crossfit – Wed, Aug 13 GYMNASTICS AND CONDITIONING ROLL TO CANDLESTICK (AMRAP – Reps) Roll to candlestick- Best level for 5 unbrokenScaled- Roll to tuck WOD (AMRAP – Rounds and Reps) 26 Min Partner AMRAP- YOU GO I GORow 800m30 Wall Ball 9/7KG10 Ring Dips/20 bench dips30 Abmat sit ups in sync after each round

Crossfit – Tue, Aug 12 SNATCH Snatch (Snatch Build up to 1×4 Snatch for technique over weight ) WOD (AMRAP – Rounds and Reps) WODAmrap 9 min14 KB Lunges16 KB Snatch 24/16KG32 double unders /64 SU

Crossfit – Mon, Aug 11 BENCH PRESS / GLUTE RAISES Bench Press (Bench press 4×6 SS Glute raise 4×8) HIP THRUSTS🍑 (4×8) WOD (AMRAP – Reps) WOD3 RoundsIn 4 minsRun 500m and then max burpeesRest 3 Mins and repeatScore total Burpess

Crossfit – Sat, Aug 9 CLEAN AND JERK Clean and Jerk (Clean and Jerk- Build to a heavy 2 Cleans and 1 Jerk- Technique over weight ) WOD (AMRAP – Rounds and Reps) WODAMRAP 8 Mins5 Deadlifts 80/55kg- Control bar up and down5 Bar facing burpee’s

Crossfit – Fri, Aug 8 FRIDAY CONDITIONING WOD 1 (AMRAP – Rounds and Reps) 6 Min AMRAP15 Box jumps30 Double UndersRest 6 Mins WOD 2 (AMRAP – Rounds and Reps) 6 Min AMRAP12 Goblet Squats8 HSPU’sRest 6 Mins WOD 3 (AMRAP – Rounds and Reps) 6 Min AMRAP200m Row9 Pull Ups