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WOD & BLOG

  • 22OCT
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    Main – CrossFit

    Warmup 6 (No Measure)

    Run 800m

    15 OHS

    16 Lunge passes

    12 Windmill pushups

    2 rounds

    High knees

    Butt kickers

    Karaoke

    Bear crawl

    Backpedal/ sprint

    EMOM

    15 Minutes

    Min 1: Rope Climb

    Min 2: 12 Calorie Row

    Min 3: 10 GHD Situps

    Metcon (Time)

    15-12-9-12-15

    KB Swings 53/35

    Goblet Squats 53/35

    100m KB Carry

    Cool Down

    5×40 Second Plank Holds

  • 21OCT
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    Main – CrossFit

    Warmup 1 (No Measure)

    High knee holds

    butt kick holds

    Inchworm pushups

    Lizard

    Side lunges

    High knees

    Side shuffle

    Bear crawl

    10 good mornings

    10 OHS

    10 pass throughs

    10 figure 8′s

    Muscle-ups (3×5)

    Sled Push (4×50)

    Metcon (Time)

    10 Power Snatches 115/75

    20 Pushups

    30 Box Jumps

    40 Burpees

    50 Situps

    100 DUs

    50 Situps

    40 Burpees

    30 Box Jumps

    20 Pushups

    10 Power Snatches 115/75

    Cool Down

    40 Russian Twists 35/18

  • 20OCT
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    Main – CrossFit

    Dynamic 1 (No Measure)

    Lunge Twists

    Knee to Chest

    High Kicks

    Hip Stretch Twist

    High Skips

    Squat Broad Jumps

    High Knees

    Butt Kickers

    Karaoke

    Back Squat (5×5@75%)

    Metcon (Time)

    5 Rounds

    10 Pullups

    12 Power Cleans 95/65

    200m Run

    Core Circuit

    V-UP 5 Min 40 Second Hold, 20 Second Rest

  • 18OCT
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    Main – CrossFit

    Warmup 3 (No Measure)

    800m Run

    Outside

    High Knees

    Butt Kickers

    Karaoke

    Back Pedal to Sprint

    25 Push Ups

    Max Broad Jump

    3 attempts

    Metcon (Time)

    Partner Workout

    METCON #1

    2500m Row

    Alternate every 250m

    Rest 2 Minutes

    Metcon (AMRAP – Reps)

    8 Minute AMRAP

    10 Wall Balls

    10 Pushups

    10 KB Swings 53/30

    10 Box Jumps

    Note time you started and add 8 minutes. Alternate every 10 reps.

    Rest 2 Minutes

    Metcon (Time)

    3 Rounds

    Alternating OVH Barbell Carry 100m

    One partner carries barbell over head to wall and back while other partner rests