Crossfit – Wed, Dec 4 WEDNESDAY ENDURANCE WOD (AMRAP – Rounds and Reps) Partner WOD- Split as want- one work one restAMRAP 2060 Cal Row50 TTB40 Box Jump Overs30 KB Snatch 16/12 KG20 Air Squat10 Push UpsRest 6 mins WOD 2 (Time) Tag relay: 3 rounds each for TimePartner 1 completes 5 Down Ups then […]
Author Archives: Excelsior
Crossfit – Tue, Dec 3 DEADLIFT Deadlift (Deadlift 3×5) Deadlift 3×5 superset with 3 x Push Ups for quality WOD (AMRAP – Rounds and Reps) 10 Min AMRAP5 KB Push Press 26/12KG10 Deadlifts 40/30KG15 Wall Balls 9/7KG
Crossfit – Mon, Dec 2 PUSH PRESS Push Press (Push Press 3×5) WOD (AMRAP – Rounds and Reps) 5 Min AMRAP20 Double Under10 Power Snatch 30/25KgRest 5 Mins WOD 2 (Calories) In 5 minsMax Calorie Row
Crossfit – Sun, Dec 1 PUSH PRESS Push Press (Push Press 3×5) WOD (AMRAP – Rounds and Reps) 5 Min AMRAP20 Double Under10 Power Snatch 30/25KgRest 5 Mins WOD 2 (Calories) In 5 minsMax Calorie Row
Crossfit – Fri, Nov 29 CLEAN Clean (Hang Power Clean 3-3-3-2-2 ( Reps for quality not weight) ) WOD (AMRAP – Rounds and Reps) WOD13 Min AMRAP10 Power Cleans 40/30KG15 TTB50 Double Unders
Crossfit – Thu, Nov 28 FRONT SQUAT Front Squat (Front Squat 3×8) WOD (AMRAP – Rounds and Reps) In 12 MinsRow 800minto AMRAP10 Bar touching Burpees15 Goblet Squats
Crossfit – Wed, Nov 27 WEDNESDAY ENDURANCE WOD 1 (AMRAP – Rounds and Reps) 14 Min AMRAPSplit rep’s anyway with partner3 TTB3 SDHP 40/30KG10 KB Swings after each round 24/16KG6 + 6 + 10, 9 + 9 + 10-, 12 +12 + 10- etc Rest 7 Mins WOD 2 (AMRAP – Rounds and Reps) 14 […]
Crossfit – Tue, Nov 26 DEADLIFT Deadlift (Deadlift 3×8 superset with 3 x Max pull ups for quality ) WOD (AMRAP – Reps) 5 RoundsIn 2 mins8 Deadlifts 40/30KG8 Front Rack Lunges 40/30kgMax Lateral Burpee’s in remaining timeRest 1 Min between roundsScore total Burpees
Crossfit – Mon, Nov 25 PUSH PRESS Push Press (Push Press 3×7 Superset 45 sec Hollow hold) WOD (Time) 3 RFTRun 500m15 Thrusters 40/30kg30 Abmat sit ups
Crossfit – Sat, Nov 23 GYMNASTICS pull ups Pull-ups (Max reps) Gymnastic’s conditioning (focus is on kipping/butterfly pull-ups) WOD 1 (AMRAP – Rounds and Reps) 8 Min AMRAP3 rounds of CindyRun 250m*Cindy5 Pull-Ups10 Push Ups15 Air Squats Rest 4 mins WOD 2 (AMRAP – Rounds and Reps) WOD 28 Min AMRAPRow 500m21 Box Jumps