Month: October 2017

1st November 2017

WOD – 15 Rounds: 21 Air Squats 15 Burpees  9 Alternating Dumbbell Snatches (50/35) (9 each arm)   WOD – 2 9-7-5-3 reps of (not for time) Strict Toes to Bar L-Pull ups

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31st October 2017

Wod-1Single Leg Deadlift  5 x 10 Wod -2 Fight Gone Bad  3 Rounds, For Total Reps in 17 minutes 1 minute Wall Balls (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest

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30th October 2017

WOD – 1Shoulder press 3×5 WOD – 2  AMRAP in 15 mins 3 Bar MU/6 C2B / 9 PU 6 Thrusters – 115/75lbs 9 toes to bar

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25th October 2017

WOD – 5 each side TGU – – 16/12kg kb 5 min rest  50-40-30-20-10 reps of Double unders Sit ups – med ball Back extn   

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24th October 2017

EMOTM 10 mins5 Push jerk – 95/65  2 mins rest EMOTM 7 mins 7 front squat – 115/75lbs 3 min rest EMOTM 5 mins 9Hang clean – 95 lbs

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23rd October 2017

WOD – Team of twoCrossFit Team Series – 5 Workout Complete as many reps as possible in 10 minutes of: 3 synchronized burpee box jump-overs 3 synchronized deadlifts 6 synchronized burpee box jump-overs 6 synchronized deadlifts 9 synchronized burpee box jump-overs 9 synchronized deadlifts Etc., Note: adding 3 reps to each exercise every round. Men […]

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