Month: April 2019

30th April 2019

Amrap in 20 mins 20 One arm DB Snatch (10 each side) 20 One arm DB Push press (10 each side) 20 One arm OH DB Box step ups ( 10 each side) 5 mins rest 10 TGU (5 each side) Note – Keep Dumbell weight moderate to heavy

Read More

29th April 2019

WOD 1 Squat clean – 5REPS EMOTM FOR 8 MINS WOD -2 5 rounds of 30 Lunges 15 Pull ups 30 Push ups . .

Read More

26th April 2019

Over head squat 5×5 (Incremental weight upto 80 %) Note: Mark your load for the future reference Cap in 15 mins 5 mins rest For time 21 Thrusters – 95/55 21 Pullups 200 mtr run 15 Thrusters 15 Pullups 200 mtr run 9 Thrusters 9 Pullups 200 mtr run

Read More

25th April 2019

3 rounds of  40 sec ON, 20sec OFF  1. Ball slam / Burpees 2. Cal – Row/ Bike   3. Push up 4. KBS  5. Battle rope 6. Hammer slam  7. Rope climb / Ring row   8. Shoot through 9. Rest

Read More

24th April 2019

As a 2-person team, AMRAP 20 minutes of: 10 Box jump – 24/20” 7 Pull-ups 5 Hang Squat Cleans, 135/95 I Go ! You Go Courtesy – Crossfit Linchpin 5 mins rest Core attack 20 reps x 5 sets Weighted sit ups – 35/15lbs Leg raises Back extn 30 sec L hang

Read More

23rd April 2019

WOD- 1  Sumo Deadlift  5×5 (Incremental weight upto 80 %) Note: Mark your load for the future reference Cap in 15 mins 5 min rest  WOD -2  With constant motion and slowly: 21 single-arm dumbbell rows, each arm 9 ring dips (deep and strict) 30 squats 15 single-arm dumbbell rows, each arm 12 ring dips 30 squats 9 […]

Read More

22nd April 2019

EMOTM for 25 mins Min1 – 14WBS -20/14LB Min2- 10 BURPEES Min3- 16 KBS -24/16KG Min4- 12 PISTOLS Min5- REST 5 mins rest Practice – Pistol squats for 10 mins

Read More