WODs
Workouts of the Day
Skill / Strength
Efficiency of movements in WOD
WOD - “Fight gone bad”
Complete as many reps as possible in 1 minute on each movement for a total of 3 rounds.
Wall balls 9/6kg to 10/9’
Sumo deadlift high-pull 35/25kg
Box-jumps 20”
Push-press 35/25kg
Calorie Row
Rest
3-2-1-GO!!
Skill / Strength
Every 90 seconds for 6 rounds complete the complex:
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat
WOD - Open Workout 14.1
Complete as many rounds as possible in 10 minutes of:
30 Double unders
15 Snatches 35/25kg
3-2-1-GO!!
Skill / Strength
Establish a 5 rep max Thruster from the floor
WOD - “Fran”
Complete for time:
21-15-9
Thrusters 42.5/30kg
Pull ups
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD - “Jackie”
Complete for time:
1000m Row
50 Thrusters 20/15kg
30 Pull ups
3-2-1-GO!!
Compare to Thursday 15th March 2018, Friday 11th December 2015, Thursday 3rd April 2014 & Thursday 18th April 2013
Skill / Strength
Efficiency of movements in the WOD
WOD - “Death Race”
Compete 5 rounds for time of:
15/10 Assault Bike Calories
10 Burpees
3-2-1-GO!!
Compare to Sunday 12th August 2018
Skill / Strength
WOD “CrossFit Total”
Establish a max lift on each of the following:
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
3-2-1-GO!!
Compare to Monday 22nd January 2017, Friday 29th July, Monday 4th January 2016, Tuesday 17th November, Monday 13th July, Wednesday 10th June, Thursday 5th February 2015, Monday 18th August, Tuesday 1st April, Thursday 2nd January 2014 and Wednesday 9th October 2013
3-2-1-GO!!
Skill / Strength
Efficiency of the movements in the WOD
WOD
3 rounds of 2 minutes on each of the following to complete as many reps as possible in one unbroken set:
Pull ups
Handstand press ups
Toes to bar
Double unders
Dumbbell shoulder to overhead 22.5/15kg
3-2-1-GO!!
