WODs
Workouts of the Day
Skill / Strength
Establish a 1RM Clean and Jerk
WOD - “Grace”
Complete for time:
30 Clean and jerks 60/42.5kg
3-2-1-GO!!
Compare to Friday 20th April 2018, Friday 14th July, Friday 28th April 2017, Friday 24th June 2016, Tuesday 14th July 2015, Monday 1st December, Wednesday 6th August and Wednesday 23rd April 2014
Skill / Strength
Efficiency of movements in the WOD
WOD - “Kalsu”
Complete for time:
100 Thrusters 60/42.5kg
Every minute on the minute starting on 0:00 complete 5 burpees
3-2-1-GO!!
Compare to Friday 16th September 2016, Monday 9th January 2015, Thursday 20th December 2012 and Tuesday 29th October 2013
Skill / Strength
Efficiency of movements in the WOD
WOD
On a running clock complete the following:
0:00-5:30
Run 800m
In the remaining time complete AMRAP of:
Deadlifts 120/80kg
7:00-12:30
Run 800m
In the remaining time complete AMRAP of:
Bar muscle ups
14:00-19:30
Run 800m
In the remaining time complete AMRAP of:
Box jump overs 24/20”
3-2-1-GO!!
Skill / Strength
Establish a 3 rep max power snatch (touch and go)
WOD - “Amanda”
Complete for time:
9-7-5 reps of
Ring Muscle ups
Squat Snatches 60/42.5kg
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD - “Tiff”
On a 25 minute clock complete:
1.5 Mile Run
Then as many rounds as possible of:
11 Chest to bar pull ups
7 Hang squat cleans 70/47.5kg
7 Push press 70/47.5kg
Score is number of completed rounds
3-2-1-GO!!
Skill / Strength
For time:
Row 250m
WOD - “The Ghost”
Complete 6 rounds of:
1 minute max Cal Row
1 minute max Burpees
1 minute max Double unders
1 minute Rest
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD - “Reebok CrossFit Games Regionals 2012 Event 4”
Complete the following for time:
50 Back squats 60/42.5kg
40 Pull ups
30 Shoulder to Overhead 60/42.5kg
50 Front squats 45/30kg
40 Pull ups
30 Shoulder to Overhead 45/30kg
50 Overhead Squats 30/20kg
40 Pull ups
30 Shoulder to Overhead 30/20kg
3-2-1-GO!!
