Author Archives: Excelsior

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

Crossfit – Thu, Aug 7 FRONT SQUAT Front Squat (Front Squat 3×8 @same weight ) WOD (AMRAP – Rounds and Reps) Partner WOD20 Min AMRAP- You go I go ShareRow 500m20 WB Cleans 9/7KG20 KB Snatch 24/16KG Together after each roundRun 500mRound- 15 WB Russian Twists

Crossfit – Wed, Aug 6 SKIN THE CATS/ PISTOL SKIN THE CAT (Checkmark) Skin the Cat/ Pistols3 Rounds Level 13 Skins the Cat(10 sec hold)4 Roll to candlestick- Pistol5 Ring Dips Level 23 Lowest Band Pullups4 Roll to Candlestick Scaled10 Bench Dips WOD (AMRAP – Rounds) Every 4 Mins x 412 Burpees12 KB Lunges 24/16KG9 […]

Crossfit – Tue, Aug 5 SNATCH Snatch (Snatch 1×5 for technique over weight. ) WOD (Time) WOD FOR TIME27-21-15-9Power Snatch 35/25kgWall Ball 9/7KG

Crossfit – Mon, Aug 4 BENCH PRESS / GLUTE RAISES Bench Press (Bench Press 3×8@same weight- SS Glute raise 3×8) WOD (AMRAP – Rounds and Reps) AMRAP 14 Mins Run 250m20 Abmat sit ups15 American KB Swings10 KB Goblet Squat 24/16KG5 Push Ups

Crossfit – Sat, Aug 2 CLEAN AND JERK Clean and Jerk ( 3 Position Hang Clean and Jerk- Build to heavy for technique- control up and down ) WOD (Time) 21-15-9 for timeBurpeesFront Rack Lunges 40/25kg

Crossfit – Fri, Aug 1 FRIDAY CONDITIONING Partner WOD (AMRAP – Rounds and Reps) Partner WOD25 Min AMRAP- You Go I goRow 800m20 KB Box step Ups 24/16KG10 Toes to BarRun 500m- together AB Finisher

Crossfit – Thu, Jul 31 BACK SQUAT Back Squat (Back Squat 3×8 SS 3X8 Ring Rows) WOD (Time) 5 Rounds for time30 Wall Balls 9/7KG 20 ABmat Sit Ups10 KB Lunges 24/16Kg5 Pull Ups