WODs
Workouts of the Day
Skill / Strength
Rest as needed between each attempt to complete 3 rounds of:
Max distance handstand walk
Max handstand balance in an area 6 x 4'
Compare to Sunday 30th, Wednesday 26th, Sunday 16th, Sunday 9th July, Thursday 22nd & Sunday 18th June 2017
WOD
Complete AMRAP in 16 minutes of:
10 Second unbroken handstand balance in a 6x4' area
20 Dumbbell snatches 22.5/15kg
40' Handstand walk (2x20' unbroken)
80 Double under in unbroken sets of 40+
3-2-1-GO!!
Skill / Strength
Muscle ups
3 unbroken sets of 80% of the max reps established on Tue 27/6/17
(Perform a set every 2:00)
(This is the last week of this gymnastic cycle, next week is the re-test)
WOD - Reebok CrossFit Games Event 9
Complete 8 rounds for time of:
4 Bar muscle ups (in singles)
2 Cleans (ascending weight)
M - 100-110-120-130-140-145-152.5-160kg
W - 65-72.5-80-85-92.5-97.5-100-106.5
Time cap 11:00
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD - Reebok CrossFit Open WOD 17.5
Complete 10 rounds for time of:
9 Thrusters 42.5/30kg
35 Double unders
Or....
Reebok CrossFit Games Event 10
Complete 10 rounds for time of:
9 Thrusters 60/42.5kg
35 Double unders
Class time cap 20:00
(Official event time cap - 12:00)
3-2-1-GO!!
Compare to Monday 27th & Friday 24th March 2017
Skill / Strength
Establish a 20 step max front rack walking lunge
WOD
Complete 6 rounds for time of:
260m run
6 Ground to overhead 52.5/35kg
6 Over bar burpees
3-2-1-GO!!
High Intensity Class
EMOM for 10 minutes of:
30 second row for metres
Complete AMRAP in 10 minutes of:
10 Walking lunges
20 Sit ups
10 Plank get ups (5 each arm)
Complete AMRAP in 2 minutes of:
Burpees
3-2-1-GO!!
Strongman Class
Part A
Complete the following for time at body weight:
100m Sled pull backwards
100m Sled pull forwards
Part B
Complete the following for time:
400m Farmers walk 32/24kg
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD
Working in same sex pairs complete the following 3 parts
Part A
Complete AMRAP in 12 mins of:
15 Box facing burpee box step overs with 2 dumbbells 22.5/15kg
50 Double unders
Part B
Complete AMRAP in 12 mins of:
20 Alternating with partner every rep wall balls 9/6kg to 10/9'
20 Cal assault bike
Part C
12 mins to establish the following:
10 rep max deadlift
max set of ring dips
max set of ring rows from horizontal body position
3-2-1-GO!!
High Intensity Class
WOD 1
Working in pairs complete AMRAP in 10 minutes of:
Partner 1 completes a 200m run whilst partner 2 completes as manly reps as possible of:
4 Press Ups
4 Jumping Lunges
4 Burpees Athletes switch after each 200m run
WOD 2
Complete AMRAP in 4 minutes of:
10 Jumping Lunges
20 Sit Ups
WOD 3
Complete AMRAP in 4 minutes of:
10 Burpees
10 Dumbbell shoulder press
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD - 'Badger'
Complete 3 rounds for time of:
30 Squat cleans 42.5/30kg
30 Pull ups
800 Meter run
3-2-1-GO!!
Compare to Monday 12th October & Friday 10th January 2014
Skill / Strength
Efficiency of movements in the WOD
WOD - Battle of Stars Final WOD 3
Complete the following for time:
1 Legless rope climb 15'
30 Sumo deadlift high pulls 60/40kg
1 Legless rope climb 15'
30 Kettlebell overhead squats 32/24kg
1 Legless rope climb 15'
30 Kettlebell swings 32/24kg
1 Legless rope climb 15'
30 Box facing burpee box jump overs 24/20"
Scaled
Complete the following for time:
1 Rope climb 15'
30 Sumo deadlift high pulls 40/30kg
1 Rope climb 15'
30 Kettlebell overhead squats 24/16kg
1 Rope climb 15'
30 Kettlebell swings 24/16kg
1 Rope climb 15'
30 Box facing burpee box jump overs 24/20"
3-2-1-GO!!
Time cap - 11:00
Will Kane 8:18 (1st Rx'd)
Chris Oakey 10:26 (8th Rx'd)
Steve Bunn 10:23 (1st Rx'd 35+)
Michelle Hadley 84 reps (9th Rx'd)
Nic Geoghegan 123 reps (10th Sc)
Paul Gunter 1 rep (41st Rx'd)
