The WOD's

WOD: Monday

WODs May 28, 2017

A. Power Snatch + Full Snatch
*Build in weight across 7-10 sets.

B. For time:
50 Russian KB Swings 24/16kg
80 Double-unders
40 Swings
60 Double-unders
30 Swings
40 Double-unders
20 Swings
20 Double-unders
10 Swings

WOD: Friday

WODs May 25, 2017

Please note that due to maintenance works on the driveway, you may need to enter the gym via the rear door via the alley way depending on the time you train Friday.

A. Turkish Get-up
*Perform 1 rep on each side per minute, for 10 minutes.

B. Jerk (any style)
*Build to a 1RM

*Don’t forget to check out the Pacific CrossFit Games Regional (Fri-Sun).


WOD: Thursday

WODs May 24, 2017

For completion:
0-5 min:
Row 1000m
5-10 min:
15-20 Sit-ups (per minute)
10-15 min:
10-15 Overhead Squats 20/15kg
*This is intended to be an active recovery.

WOD: Wednesday

WODs May 23, 2017

AMRAP in 30 minutes:
2 Deadlift 125/85kg
4 Shuttle Run 10m
8 Burpees (over the bar)
16 Lunges

WOD: Tuesday

WODs May 22, 2017

A. Power Clean + Full Clean
*Build over the course of 7-10 sets.

B. Ascend for 7 minutes:
10 Russian KB Swing 24/16kg
20 Double-unders
20 Russian KB Swing
40 Double-unders
30 Russian KB Swing
60 Double-unders
40 Russian KB Swing
80 Double-unders
etc.

WOD: Monday

WODs May 21, 2017

For time:
Row 1200m
then
12 rounds of:
4 HSPU
8 C2B Pull-ups
12 Squats
*As always, various scaling options will be provided.
*Scale up by wearing a weight vest.

WOD: Friday

WODs May 18, 2017

21-15-9 reps for load:
Power Clean
*Reps must be touch and go – no dumping.

 

WOD: Thursday

WODs May 17, 2017

Complete 3 cycles:
10 x 10m Sled Push
Max. L-sit (60 sec.)
500m Row
10 x 10m Slam Ball Put and Take
*Rest as necessary between exercises.
*Record slowest times for sled push, row & put and take.
*Record total time in L-sit.