WODs
Workouts of the Day
Skill / Strength
Efficiency of movements in the WOD
WOD - Reebok CrossFit Games Muscle Up Biathlon
Complete the following for time:
400m run
18 Muscle ups
400m run
15 Muscle ups
400m Run
12 Muscle ups
50m run
If you break on the muscle ups go on a 200m penalty run
Time cap - 18 mins
3-2-1-GO!!
Compare to: Friday 1st August 2014, Wednesday 5th April 2017
Skill / Strength
Complete 3 rounds for quality of:
10 Ring rows with a 1 second hold as the chest touches the rings (scaled/weighted as needed)
30 Seconds of hollow body rocks
WOD
Working for 2 minutes and resting for 2 minutes for a total of 7 rounds complete as many rounds as possible of:
8 Chest to bar pull ups
10 Dumbbell snatches 22.5/15kg
12 Box jump overs 24/20”
3-2-1-GO!!
Skill / Strength
Every minute on the minute for 15 minutes complete:
Minute 1 - 5 Front squats at 80% of 1RM
Minute 2 - 2 Turkish get ups (AHAP)
Minute 3 - Rest
WOD
Every 5 minutes for 3 rounds complete the following for time:
23 Unbroken wall balls 9/6kg to 10/9’
6 Unbroken squat clean thrusters 70/47.5kg
9 Over bar burpees
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD - RCG Regional Event 5 2018 Complete the following for time:
50 Handstand press ups
50 Toes to bar
800m run
50 Dumbbell box step overs 22.5/15kg & 24/20”
50’ Right arm overhead walking lunge steps 22.5/15kg
50’ Left arm overhead walking lunge steps
22.5/15kg
Time cap - 22 Minutes
3-2-1-GO!!
Skill / Strength
Every minute on the minute for 12 minutes complete:
Minute 1 - 5 Push press at 75% of 1RM
Minute 2 - Handstand Walk (Record accumulated distance)
Minute 3 - Rest
WOD
Complete for time:
21-15-9 reps of:
Shoulder to overhead 52.5/35kg
Burpees over the bar
Deadlifts 52.5/35kg
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD
Working with a partner take it in turns to complete the following 3 parts:
Part A
Complete the following for time:
400m Farmers Walk 32/24kg
(Try to go unbroken)
Part B
Establish a max weight 50m sled pull without stopping
(If the sled stops moving the attempt is over)
Part C
Complete the following for time:
400m ‘D’ Ball bear hug carry
3,2,1,GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD
Working in same sex pairs with one person working and one resting, complete a full round before swapping with your partner for 10 total rounds of:
21 Kettlebell swings 24/16kg
15 Burpee box jump overs 24/20”
9 Thrusters 42.5/30kg
3-2-1-GO!!
