Crossfit – Sat, Oct 25 WOD PART A PARTNER WOD YGIG (Time) 1400 Mts Run WOD PART B AMRAP 18 Min YGIG (AMRAP – Rounds and Reps) 20 Box Jumps 8 Cluster (35-20Kg) 20 Push Ups 16 Wall Ball Sit Ups (Together) (9-7 Kg)
Author Archives: Excelsior
Crossfit – Fri, Oct 24 Hang Power Snatch (3×6 70%) WOD 1 OPEN 14.1 AMRAP 10 Mins (AMRAP – Rounds and Reps) 30 DU / 60 SU 15 Power Snatch (30-20 Kg) WOD 2 AMRAP 10 Mins (AMRAP – Rounds and Reps) 3+3 KB Snatch (24-16 Kg) 6 Burpees Over KB 12 Abmat Sit Ups
Crossfit – Thu, Oct 23 Stricts Pull Ups 3×5 SS 3×30 Mountain Climbers WOD CHIPPER TC: 20 Mins (Time) 5 Pull Ups 250 Mts Run 20 American Swing KB (24-16 Kg) 5 Pull Ups 250 Mts Run 20 Russian Swing KB (24-16 Kg) 5 Pull Ups 250 Mts Run 10+10 Russian Swing KB Alternating (24-16 […]
Crossfit – Wed, Oct 22 Back Squat (3×8 70%) SS 3×12 Hip Thrust Plate WOD 1 EMOM 10 Mins (AMRAP – Rounds and Reps) Min 1- 10 KB Thruster (24-16 Kg) Min2- 5+5 Kneeling KB Chop (24-16 Kg) Min 3 -8 Burpees Min 4- 100 Mts Run Min 5- 30 Sec Hollow WOD 2 AMRAP […]
Crossfit – Tue, Oct 21 15 Mins Skill Works Hand Stand Walk Hand Stand Hold Pike Hold WOD AMRAP 14 Mins (AMRAP – Rounds and Reps) 10 T2B 8 KB Flip Squat (24-16 Kg) 6 HSPU 4 Wall Climb ABS FINISHER
Crossfit – Mon, Oct 20 Bench Press (4×4 80%) SS 4×12 Band Pull Aparts WOD 40 Sec Work 15 Sec Rest x 4 Rounds 1- SA SDHP KB (16-12 Kg) 2-Relase Push Ups 3- Candlesticks to Stand 4- SU/DU
Crossfit – Sun, Oct 19 WILDCARD
Skills work – Sun, Oct 19 Deadlift (1×1 RM)
Crossfit – Sat, Oct 18 WOD 1 PARTNER WOD (AMRAP – Rounds and Reps) AMRAP 10 MINS-YGIG 300 Mts Row 10 Thruster (40-25 Kg) 10 Lateral Burpees Rest 4 Mins WOD 2 PARTNER WOD (AMRAP – Rounds and Reps) AMRAP 12 MINS-YGIG (one round each) 100 Mts Run 5 Pull Ups 5 Box Jumps
Crossfit – Fri, Oct 17 Hang Clean (3×3 Hang MUSCLE Clean @60% 1 Min Rest 3×2 Hang Power Clean @70% 1 min Rest 2×2 Hang Clean @80%) WOD 11 MINS AMRAP (AMRAP – Rounds and Reps) 5+5 Kb Snatch (24-16 Kg) 10 Down Ups 30 DU/60 SU