Category: WOD
Tuesday October 4, 2016 ''

“CrossFit Total”

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

You have a maximum of three attempts at each lift. First attempt should be a guaranteed lift to get on the board. Second lift should be challenging lift but with high percentage chance of making it. Third attempt is go for gold.

Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers. You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift. Managing your time is very important in this workout. You have 20 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.

Monday October 3, 2016 ''

“I will never let you go”

You must remain in contact with the object you are given throughout the entire workout

1600m run buy in

Then:

100 burpees

50 lateral jumps over objects

100 sit ups

50 push-ups

100 lunges

50 Spiderman jumps

100 squats

Saturday October 1, 2016 'Kelly meets Eva'

AMRAP 40 minutes

600m run
30 kettlebell swings (32kg/24kg)
30 box jumps (24”/20”)
30 pull ups
30 wall balls (9kg/6kg)

Friday September 30, 2016 ''

a.
5 x 3 snatch pull
b.
5 x 3 snatch balance
c.
5 x 3 squat snatch

Thursday September 29, 2016 ''

a.
5 minutes max distance – prowler @ body weight
b.
3 x 10 strict pull ups
c.
3 x 10 strict press

Wednesday September 28, 2016 ''

a.
Accumulate the following
5 front squats @ 95% 1rm
10 front squats @80% 1rm
15 front squats @70% 1rm

b.
“Annie”
50, 40, 30, 20, 10 reps for time
double under
sit up

10 minute cut off

Tuesday September 27, 2016 ''

a.
EMOM 10 minutes
1 hang squat clean (85kg/60kg)

b.
21,15, 9 reps for time:
Bar facing burpee
Overhead squat (42.5kg/30kg)
Toes to bar

Monday September 26, 2016 ''

a.
accumulate 20 strict handstand push-ups and 10 legless rope climbs
b.
30 power snatch
With 3 second pause in receiving position (60kg/40kg)

Saturday September 24, 2016 ''

OPEN 14.5

21-18-15-12-9-6-3 reps for time of:
Thrusters (42.5kg/30kg)
Burpees (bar facing)

Friday September 23, 2016 ''

7 rounds for time:
10 toes 2 bar
10 box jumps (24″/20″)
10 deadlifts (60kg/40kg)

Every 3 minutes complete a 100m sprint