Author Archives: Excelsior

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

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

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