Crossfit – Fri, Dec 5 RINGS ROW 5×8 SS 30 Secs Low Plank WOD LADDER FOR TIME (Time) 16-14-12-10-8-6-4 Jump Squats American KB Swings (24-16 Kg) SA Thruster DB (20-15 Kg) V SIt Ups
Category Archives: WOD
Crossfit – Thu, Dec 4 Strict Hand Stand Push Ups (Checkmark) RX- HSPU 4×5 Scaled – Pike PU Box 4×10 WOD 1 EMOM 8 Mins (AMRAP – Rounds and Reps) 1- 6 Strict Pull Ups/8 Banded Pull Ups 2-12 Hollow Rocks 3- 30¨Hand Stans Hold / Pike Hold 4- 10/12 Cal Row WOD 2 AMRAP […]
Crossfit – Wed, Dec 3 HIP THRUSTS🍑 (4×6 Preogressive Weight SS 4×6 Nordic Curl) WOD CHIPPER FOR TIME (Time) TC: 22 Mins 250 M run 40 DL 30 SL Box Step-up (15+15) 20 Abmat Sit Ups 20 Box Jumps 30 Wall Ball (9-7 Kg) 40 Mountain Climbers (20+20) 250 M run
Crossfit – Tue, Dec 2 Front Squat (4 Sets 6 reps @ 60% 6 reps @ 70% 4 reps @ 80% 2 reps @ 85%) WOD 1 AMRAP 8 Mins (AMRAP – Rounds and Reps) 8 Hang Power Clean (35-25 Kg) 30 DU / 60 SU 10 Push Ups WOD 2 AMRAP 8 Mins (AMRAP […]
Crossfit – Mon, Dec 1 Overhead Squat (4×6 @65% SS 4×8 Cuban Rotations (1,5 – 2,5 Kg)) WOD LADDER FOR TIME (Time) 4-6-8-10-8-6-4 TC: 14 mins Snatch Balance (30-20 Kg) Goblet Lunges (24-16 Kg) Broad Jumps After each round 6 T2B ABS FINISHER
Crossfit – Sun, Nov 30 SUNDAY WILDCARD 🃏
Skills work – Sun, Nov 30 Hang Power Snatch (1×1 RM and technique)
Crossfit – Sat, Nov 29 WOD ENGINE BUILDER 30 Mins 5 Rounds – 3 Mins Work – 3 Mins Rest 200 Mts Run 10 American KB Swing (24-16 Kg) Max Box Steps Ups in the remianing time
Crossfit – Fri, Nov 28 15 Mins Skill Works Wall Walk Handstand Hold Box Pike PU Strict HSPU SS 3×8 Strict Box Dips WOD 1 EMOM 15 Mins (Checkmark) Min 1- 6 HSPU/12 Pike PU Min 2 – 10/12 Cal Row Min 3 – 14 Air Squats
Crossfit – Thu, Nov 27 Push Press (4×4 @65/75% SS 4×6 Ring Dips) WOD AMRAP 14 Mins (AMRAP – Rounds and Reps) 250 Mts Run 12 Deadbug 8 Pull Ups 6 Down Ups