Crossfit – Fri, Mar 28 FRIDAY ENDURANCE WOD 1 (AMRAP – Rounds and Reps) Partner CindyAMRAP 20 Mins5 Pull-Ups10 Push-Ups15 Air SquatsRest 5 Mins WOD 2 (AMRAP – Reps) In 8 Mins90 Cal RowMax Deadlifts 50/35KGRest 5 Mins WOD 3 (AMRAP – Reps) In 8 MinsRun 1 mile (together)Max KB Snatch 16/12KG
Author Archives: Excelsior
Crossfit – Thu, Mar 27 CLEAN Clean (Clean Double- for solid technique with a challenging weight- don’t sacrifice technique) WOD 1 (AMRAP – Rounds and Reps) 6 Min AMRAP6 Box Jumps12 Front Rack Lunges 40/30kgRest 3 Mins WOD 2 (AMRAP – Rounds and Reps) 6 Min AMRAP12 Cal Row12 Front Squats
Crossfit – Wed, Mar 26 PUSH PRESS Push Press (Push Press 4×4 Superset Max set strict Pull Ups ) WOD (Time) B “Granny” (18 min time cap)50 DUs50 Sit Ups5 KB Clean and Jerk Right and Left Arm 16/12KG40 DUs40 Sit Ups5 KB C&J Right and Left Arm30 DUs30 Sit Ups5 KB C&J Right and […]
Crossfit – Tue, Mar 25 DEADLIFT Deadlift (Deadlift – heavy 2 ( Control bar up and down) Superset with 2 sets of max strict HSPU at highest level of progression. ) WOD (Time) WOD5 Rounds20 Wall Ball 9/7KG15 Russian Swings 16/12KG10 KB Lunges
Crossfit – Mon, Mar 24 BACK SQUAT Back Squat (Monday Back Squat 2×8 ) WOD (AMRAP – Rounds and Reps) 8 Min Ladder3-6-9-12-15-18 etcGoblet Squat 24/16KGAbmat sit-upBurpee Finisher
Crossfit – Sun, Mar 23 KRISSYS WILDCARD 🃏 WOD (Time) 6 ROUNDS FOR TIME 10/15KG PLATE 6 PLATE OVER HEAD SQUATS 6 PLATE PUSH PRESS 6 PLATE OVER HEAD LUNGES 6 PLATE ROWS 6 PLATE THRUSTERS AB FINISHER 4 MINS
Crossfit – Sat, Mar 22 SNATCH Snatch (Full Snatch 1×3 for technique not weight, if form is being significantly affected reduce weight. ) WOD (AMRAP – Rounds and Reps) 11 Min AMRAP5 Hang Snatch @50% of Snatch triple10 TTB40 Double Unders
Crossfit – Fri, Mar 21 JENKINS PARTNER WOD 40 min AMRAP (AMRAP – Rounds and Reps) AMRAP WITH A PARTNER(40 mins) 50 Burpees500m Run50 KB Swing 24/16kg500m Run50 Pull Ups500m Run50 Push Ups500m Run Split workout between partners as needed. Run Together
Crossfit – Thu, Mar 20 CLEAN Clean (Full Clean 1×3 for technique not weight, if form is being significantly affected reduce weight. ) WOD (AMRAP – Rounds and Reps) 9 Min AMRAP4 Burpee’s8 Power Cleans 30/25kg16 KB Lunges 16/12KG
Crossfit – Wed, Mar 19 PUSH PRESS Push Press (Push Press 4×4 Superset weighted x4 Pull Ups ) WOD (AMRAP – Rounds and Reps) AMRAP 7min10 SDHP 35/25kg10 Push Press Into Shoulder Finisher3 rounds with tempo10 banded pull aparts 3-1-210 plate side raises 2-1-210 plate front raises 2-1-2