WODs

WOD: Thursday

WOD: Thursday

For completion:
EMOM x 30 minutes:
0-9 min: 10 x 10m shuttle run (per min.)
10-19 min: 2 x Turkish Get-up 22.5/15kg (per min.)
20-24 min: 50 Double-unders (per min.)
25-30 min: 75 Abmat Sit-ups (5 min to complete)

*Please check out the attached clip!

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WOD: Wednesday

“Cindy”
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

Or

“Mary”
AMRAP in 20 minutes:
5 Handstand Push-ups
10 One Legged Squats (alternating)
15 Pull-ups

 

 

WOD: Tuesday

WOD: Tuesday

A. “Shankle Complex”
1 Deadlift + 3 Pulls + 1 Hang Clean + 2 Jerks
*7 Attempts to build in weight.
*See attached video.

B. Pause Front Squat + Front Squat (1+1)
*7 sets.
*Increase in weight by 2.5-5kg from last week.


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WOD: Monday

Five rounds, each for time:
15 Burpees
50m Farmers Carry 24/16kg KB’s
Row 250m
*Rest as close to 3 minutes between rounds as possible.


DAVE- WOD

WOD: Saturday

In memory of Dave Sims.
In honour of Amber, Ella, Ash & Evie Sims.
Our hearts go out to you and your family at this time.

“DAVE”
3 Rounds:
15 Burpees
11 Air Squats
9 Bar Muscle-ups
then…
Run 1200m
35 Snatches 45/35kg

To find out more or to support financially please check out CrossFit Contessa’s Facebook event – “DAVE”

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WOD: Friday

A. 7 Sets:
Pause Front Squat + Front Squat (1+2)
*Use the same weight as last week.

B. For fewest sets:
125 Wall Ball 9/6kg
10 min. cut off.

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WOD: Thursday

Five super-sets:
Bench Press 12-15 reps
Landmine Rows 10-12 reps
*Rest as necessary between sets.

Optional Finisher:
Tabata Push-ups
*Score total reps.


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WOD: Wednesday

For time:
Row 1500m
175 Double-unders
50 Box Step Overs 20/15kg @ 20″
175 Double-unders
50 Toes to Bar


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WOD: Tuesday

Reminder: We are back to our old timetable as of today (4:30 & 5:30pm).

A. EMOM x 10:
1 Power Snatch + 1 Hang Squat Snatch
*Perform as a linked set for a long as possible.

B. Four rounds for time of:
7 Power Snatch 40/30kg
7 Push-ups
7 Overhead Squat 40/30kg
7 Push-ups
*HSPU for advanced athletes.


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WOD: Monday

Five sets for load:
1 Shoulder Press + 3 Push Press + 5 Push Jerk
*Performed as a continuous set of 9 repetitions.
*Aim to increase weight on each set.