Crossfit – Fri, Aug 22 FRIDAY CONDITIONING WOD 1 (AMRAP – Rounds and Reps) WOD 16 min AMRAP8 Thrusters 40/30, 16 Bar Hop OversRest 4 Mins WOD 2 (AMRAP – Rounds and Reps) WOD 26 Min AMRAP20 Wall Ball Cleans10 Pull ups Rest 4 min WOD 3 (AMRAP – Rounds and Reps) 6 Min AMRAP12 […]
Author Archives: Excelsior
Crossfit – Thu, Aug 21 BACK SQUAT Back Squat (Back Squat 3×7 SS Bent over KB Rows 3×7) WOD (AMRAP – Rounds) Every 3 Mins for 5 Rounds ( Work in pairs- one person start on KB swings- other on Box Jumps)10 Box Jump Overs15 Heavy KB Swings 24/16KG15 Wall Ball 9/7KG
Crossfit – Wed, Aug 20 HANDSTAND PUSH UP Handstand Push-ups (Gymnastics- 15 min HSPU Skill Best scale for 1×7) WOD (AMRAP – Rounds and Reps) 26 Min AMRAP Partner WOD- You go I go Row 700m – share16 KB Lunges 24/16KG6 HSPU/ 12 Pike push up6 Pistols / Roll to Candlestick30 Abmat sit Ups in […]
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