Crossfit – Sat, Dec 27 WOD 1 5 MINS MAX REPS (AMRAP – Reps) DU/SU WOD 2 AMRAP 10 Mins (AMRAP – Rounds and Reps) 6 DB Devil Press (20-15) 8 Burpees Wall Ball (9-7) 10 Diamond Push Ups 12 Ketbell S (24-16) WOD 3 EMOM 10 MINS (AMRAP – Rounds and Reps) 1- 8 […]
Category Archives: WOD
Crossfit – Wed, Dec 24 Christmas Wod 1 1 + 2 1 + 2 + 3 1 + 2 + 3 + 4 1 + 2 + 3 + 4 + 5 1 + 2 + 3 + 4 + 5 + 6 1 + 2 + 3 + 4 + 5 + 6 + […]
Crossfit – Tue, Dec 23 HALF MURPH 800 Mts Run 50 Pull Ups 100 Push Ups 150 Air Squats 800 Mts Run
Crossfit – Mon, Dec 22 WOD 1 AMRAP 6 Mins (AMRAP – Rounds and Reps) 10 DL (60-50) 12 American KB Swings (24-16) 5 HSPU 10 Jump Lunges WOD 2 AMRAP 6 Mins (AMRAP – Rounds and Reps) 10 SDHP KB (24-16) 12 Alternating KTE/TTB 10 Box Jumps Over 5 Burpees Pull Ups
Crossfit – Sat, Dec 20 WOD 1 ABS EMOM 9 Mins (AMRAP – Rounds and Reps) 1- 12 KB Crunches 2- 15 Plate Sit Ups 3- 20 Legs Raises WOD 2 LADDER FOR TIME (Time) 4-6-8-10-12-14 Box Steps Over Down Ups Mountain Climbers (L+R: 1 rep) KB Taters (24-16) 100 Mts Run Between Rounds
Crossfit – Fri, Dec 19 Bench Press (5×3 @90%) PARTNER WOD AMRAP 22 Mins (AMRAP – Rounds and Reps) 80 DU / 160 SU – YGIG 12 Stricts Pull Ups – YGIG 10 Thruster KB (24-16) – YGIG 20 Wall Balls Sit Ups (9-7) – SYNCHRO 8 Burpess – SYNCHRO
Crossfit – Thu, Dec 18 Snatch (5×3 @75% SS 5×3 KB OH Squat) WOD FOR TIME 2 ROUNDS (Time) TC: 15 mins 10 Power Snatch (35-25) 150 Mts Row 20 Air Squats 10 Hang Power Snatch (35-35) 150 Mts Row 15 Air Squats 10 High Hang Snatch (35-25) 150 Mts Row 10 Air Squats
Crossfit – Wed, Dec 17 Bulgarian Split Squat (Weight) 4x 5+5 @75% SS 25 Secs Squat Hold WOD 1 40″ ON – 20″ OFF 6 Mins 1- Box Jumps 2- Box Dips 3-American KB Swings (24-16) WOD 2 EMOM 6 Mins (AMRAP – Rounds and Reps) 1- 30 DU / 60 SU 2- 20 Abmat […]
Crossfit – Tue, Dec 16 TTB Alternating 4×10 SS 4×5 HSPU / Pike PU WOD 1 AMRAP 7 Mins (AMRAP – Rounds and Reps) 6 TTB / 10 KTE 8 Push Ups 10 Wall Balls (9-7) WOD 2 AMRAP 7 Mins (AMRAP – Rounds and Reps) 6 Burpees to Target 8 Walk out + push […]
Crossfit – Mon, Dec 15 Power Clean (4 X 5 @80% SS KB Push Jerk) WOD AMRAP 14 Mins (AMRAP – Rounds and Reps) 7 Hang Power Clean (40-30) 7 Push Press (40-30) 7 Kb Flip Squat (24-16) 250 Mts run