13/11/2014 Thursday

Workout


Met Con

Buddy Wod

5 Rounds for Time

15 Partner Deadlift 190/140kg

30 Synchronized Star-jumps

45 Synchronized Sit-ups

 

11/11/2014 Tuesday

Workout


Met Con

WOD 1

For Time

10-1

BW Back Squat

Pull-up

(12min Cap)


WOD 2

For Time

50-40-30-20-10

Box Jump

Push Press 20/15kg

(12min Cap)

10/11/2014 Monday

Workout


Met Con

Row intervals

3min Cycles ,2min to complete

Men: 500m, 550m, 575m, 600m, 625m

Ladies: 400m, 450m, 500m, 525m, 550m


Strength

10min EMOM

3x Squat Cleans

29/10/2014 Wednesday

Workout


Met Con

For Time

40 Deadlift 43/25kg

15 Box Jump

35 Deadlift 60/38kg

15 Wall Ball 10/7kg

30 Deadlift 80/55kg

15 Box Jump

25 Deadlift 100/65kg

15 Wall Balls 10/7Kg

20 Deadlift 120/74kg


Buddy Wod

3 Rounds for Time

45 Push ups

650m Row

29/08/2014 Friday

Workout


Met Con

2 Rounds

5Min Amrap

150m Sprint

15 Kb Swing 24/16kg

15 Burpees

1Min Rest

 

5Min Amrap

150m Sprint

15 Wall Balls

15 SDHP 24/16kg

1Min Rest

 

5Min Amrap

150m Sprint

15 Pull ups

15 Push ups

28/08/2014 Thursday

Workout


Buddy Wod

CrossFit Total:

1RM Strict Press

1RM Back Squat

1RM Deadlift

25/08/2014 Monday

Workout


Skill

Front/Back lever


Met Con

For Time

1-10/10-1

Hang Squat Clean 90/55kg

HSPU

Every 2Min Complete 20 Double Unders.

14 Min Cap

11/08/2014 Monday

Workout


Strength

Alternating 1oMin EMOM

5 Power Cleans 80/55kg

5 HSPU


Met Con

For Time

21-18-15-12-9-6-3

Push Press 43/24Kg

Box Jumps

 

14/07/2014 Monday

Workout


Technique

Squat Snatch


Met Con

For Reps

3Min Max Cal Row

3Min Max Squat Snatch (BW -3/4 BW)

2Min Max Cal Row

2Min Max Squat Snatch

1Min Max Cal Row

1Min Max Squat Snatch

09/07/2014 Wednesday

Workout


Strength

Ring Dips 15-15-15

Burpee 15-15-15


Met Con

1Min Max Reps Per Exercise

Cal Row

Ball Slams 10/7kg

Squat Snatch 20/15kg

Kb Swing 24/16kg

1 Min rest between sets

4 Sets