Workout of the Day

  • Wednesday 18th July

    Posted on 17th July 2018 by Chris Cummins

    Skill/Strength

    Kipping Movements
    Pull Ups/TTB
    -Hollow Arch Positions
    -Kip Swings
    -Kipping Knee Raises
    -Kipping ‘Hip Pops’
    -Kipping TTB/Pull Ups

    WOD

    AMRAP 8
    1,2,3,4,5 etc…
    Thrusters (30/20kg)
    Sit Ups

  • Tuesday 17th July

    Posted on 16th July 2018 by Chris Cummins

    EMOM 32

    1) 250/200m Row
    2) 12 Box Jumps (24/20″ – Step down)
    3) 15 Burpees
    4) Rest

    -If you can’t complete set reps in the minute, go AMRAP for that minute and move on.

  • Monday 16th July

    Posted on 15th July 2018 by Chris Cummins

    CrossFit Total

    Build to a 1RM in the following movements

    Back Squat
    Shoulder Press
    Deadlift

     

  • Friday 13th July

    Posted on 12th July 2018 by Chris Cummins

    Skill/Strength

    Every 1:30 x 14 sets (21 minutes)
    3 x Back Squats
    -Build weight every other set

    WOD

    13.2
    AMRAP 10
    5 STOH
    10 Deadlifts
    15 Box Jumps
    -52.5/35kg
    -24/20″

  • Thursday 12th July

    Posted on 11th July 2018 by Chris Cummins

    Skill/Strength

    Skipping
    Spend 10 mins working towards double unders.
    -If you have double unders nailed, spend 10 minutes working towards triple unders.

    WOD

    4 RFT
    15 MB Sit Ups
    30 Thrusters (30/20)
    45 Double Unders

  • Wednesday 11th July

    Posted on 10th July 2018 by Chris Cummins

    Skill/Strength

    Superset x 3
    Half Kneeling Single Arm DB Press x 8/side
    Strict Pull Up x 8 (pick appropriate scale for 8 reps, including scaling up if needed)
    -Rest 2:00

    WOD

    AMRAP 12
    12 DB Snatch (22.5/15)
    12 HRPU

  • Tuesday 10th July

    Posted on 9th July 2018 by Chris Cummins

    Skill/Strength

    3 Rounds
    15 V Ups
    15 Tuck Ups
    15 Curl Ups
    Rest 2:00

    WOD

    On a running clock
    On 0:00
    Run 1km hill route
    On 5:00
    Row for 3 minutes
    On 10:00
    Run 1km hill route
    On 15:00
    Row for 3 minutes

    -Score is total calories between the two rounds of rowing
    -If you’re not back for the start of the row you’ll eat into your time for the row. All rowers, regardless of start time will finish after 3 minutes. If you’re back later you’ll have less time to row.

  • Monday 9th July

    Posted on 8th July 2018 by Chris Cummins

    Skill/Strength

    Build to a heavy triple front squat

    WOD

    For Time (16 Min Cap)
    21 Deadlifts (50/35)
    15 Over Bar Burpees
    15 Front Squats
    15 Over Bar Burpees
    9 STOH
    15 Over Bar Burpees
    9 STOH
    15 Over Bar Burpees
    15 Front Squats
    15 Over Bar Burpees
    21 Deadlifts

  • Friday 6th July

    Posted on 5th July 2018 by Chris Cummins

    Skill/Strength

    Push Press
    Build to a heavy single
    +
    1 x ME Set @ 50% 1RM

    WOD

    AMRAP 7
    250m Row
    50 Double Unders
    -Substitute 250m Row for 200m Run/200m Ski/500m Bike Erg/12 Cal AB if needed

  • Thursday 5th July

    Posted on 4th July 2018 by Chris Cummins

    Skill/Strength

    10 – 15 Mins GTOH Tekkers

    WOD

    For Time (30 Min Cap)
    1 Mile Run
    30 GTOH (60/40)
    1 Mile Run
    100 Burpees

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