Category Archives: WOD

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

Crossfit – Sun, Dec 14 2 ND VIRIBUS GAMES

Crossfit – Sat, Dec 13 CORE TABATAHollowHeel TouchShoulders TapsOH Sit Ups WOD WOD FOR TIME TC: 18 Mins (Time) 200 Mts run – 15 Wall Balls – 12 Steps Over – 12 Jumping Lunges – 10 Bear Crawl – 40 Air Squats 200 Mts run – 15 Wall Balls – 12 Steps Over – 12 […]

Crossfit – Fri, Dec 12 Bench Press (4 x 5 @85%) WOD PARTNER WOD (AMRAP – Rounds and Reps) AMRAP 25 Mins YGIG 500 Mts Row Cal50 Russian KB Swings (24/16) 30 Push-ups 40 Jumping Lunges (each leg)20 Synchro Sit-ups

Crossfit – Thu, Dec 11 Hang Power Snatch ( 6×4 @ 80% SS 6×5 Negative Push Ups) WOD LADDER FOR TIME (Time) 14-12-10-8-6-4 TC: 10 MinsHang Power Snatch (35/25)Air SquatsBox Jump Overs Half Burpees ABS FINISHER EMOM 5’Min 1: 20 Sit-upsMin 2: 30” Hollow Hold + 10 V-upsMin 3: 20 Russian Twists (each side)Min 4: […]

Crossfit – Wed, Dec 10 Bulgarian Split Squat (Weight) 4 x 4+4 Progressive WeightSSRDL KB 4×6 WOD AMRAP 14 Mins (AMRAP – Rounds and Reps) 8 Dumbbell Step-ups (20/15)10 KB Swings (24/16)12 Sit-ups30 DU / 60 SU

Crossfit – Tue, Dec 9 GYMNASTICS EMOM 12’Min 1: 6–10 Strict Pull-ups Min 2: 8–10 Toes to Bar / Knee RaisesMin 3: 20–30” Hollow Hold WOD 1 AMRAP 6 Mins (AMRAP – Rounds and Reps) 6 Chest to Bar8 DB/KB Front Squats (2×15/10)10 Sit-ups WOD 2 AMRAP 6 Mins (AMRAP – Rounds and Reps) 12 […]

Crossfit – Mon, Dec 8 CLEAN AND JERK 4 sets @65/75%1 Clean Pull1 Power Clean1 Front Squat1 Jerk WOD FOR TIME TC: 15 Mins (Time) 10 Power Cleans (40/25)10+10 SA STO DB/KB (24/16)200 m Run8 Power Cleans (40/25)8+8 SA STO DB/KB (24/16)200 m Run6 Power Cleans (40/25)6+6 SA STO DB/KB (24/16)200 m Run WOD

Crossfit – Sun, Dec 7 SUNDAY WILDCARD 🃏

Skills work – Sun, Dec 7 Power Snatch (1×1 @100% RM)