Workout of the Day

  • Thursday 31st October

    Posted on 30th October 2019 by Chris Cummins

    WOD

    Every 6:00 x 5 Rounds
    Run 400m
    12 Burpee Box Jump Overs
    12 Double KB Snatch (2x 20/12kg)
    Max Rep Double KB FR Squats in remaining time

  • Wednesday 30th October

    Posted on 29th October 2019 by Chris Cummins

    Skill/Strength

    Hang Power Clean + TTB Tekkers
    -No specific constraints

    WOD

    EMOM 30
    Min 1) 7 Hang Power Cleans + 7 STOH (70/45)
    Min 2) 15 TTB
    Min 3) Rest

  • Tuesday 29th October

    Posted on 28th October 2019 by Chris Cummins

    Skill/Strength

    Thrusters
    Working every 2:00 for 8 sets, complete the following rep ranges, increasing weights as you go. Aim is to finish with a heavy set of 2 reps
    12-10-8-6-5-4-3-2

    WOD

    4 x 2:00 AMRAPs
    1) Russian KB Swings (32/24)
    2) Burpees
    3) Pull Ups
    4) Rowing (cals)
    -1:00 between stations

  • Monday 28th October

    Posted on 27th October 2019 by Chris Cummins

    Workout 20.3 / Workout 18.4
    Diane

    21-15-9 reps of:
    Deadlifts,
    Handstand push-ups

    ♀ 155 lb. ♂ 225 lb.

    Then,
    21-15-9 reps of:
    Deadlifts
    50-ft. handstand walk after each set

    ♀ 205 lb. ♂ 315 lb.

    Time cap: 9 minutes

  • Thursday 24th October

    Posted on 23rd October 2019 by Chris Cummins

    WOD

    In teams of 2
    35 Min Running Clock
    2 Rounds
    50 Cal Row
    50 Box Jumps (24/20)
    2 Rounds
    50 Cal Row
    50 Burpees
    2 Rounds
    50 Cal Row
    50 Thrusters (20/15kg bar)
    Then
    200 Sit Ups

  • Wednesday 23rd October

    Posted on 22nd October 2019 by Chris Cummins

    Skill/Strength

    Back Squat
    5×5
    -Same weight all sets (heavy as poss)
    -Aim to increase on last weeks weight if you did it

    WOD

    AMRAP 3
    3 Hang Power Cleans
    6 Push Ups
    9 Air Squats

    Rest 1:00
    x 4 Rounds

    -Round 1 – 60/40kg
    -Round 2 – 70/45kg
    -Round 3 – 80/50kg
    -Round 4 – 90/55kg

  • Tuesday 22nd October

    Posted on 21st October 2019 by Chris Cummins

    Skill/Strength

    Pull Ups / C2B Gymnastics
    A) Perform 1x ME Set of Kipping Pull Ups / C2B or appropriate scale
    B) EMOM 7 of 30-40% of the max effort UB set

    WOD

    Every 4:00 x 3 Rounds
    Run 200m
    10 Front Squats (50/35)
    Max Rep STOH

    -Score is total STOH after all 3 rounds

  • Monday 21st October

    Posted on 20th October 2019 by Chris Cummins

    CrossFit Games Open WOD 20.2

    Complete as many rounds as possible in 20 minutes of:
    4 dumbbell thrusters
    6 toes-to-bars
    24 double-unders

    -If you did the open WOD on Friday use the time to work on your weaknesses instead if you’d rather. Or, have a second attempt and try to improve your score.

  • Thursday 17th October

    Posted on 16th October 2019 by Chris Cummins

    WOD

    Every 8:00 x 5 Rounds (40 mins)
    Run 800m
    16 Burpee Box Jumps
    16 DB Snatch (Heavy as poss)
    -Rest remaining time

  • Wednesday 16th October

    Posted on 15th October 2019 by Chris Cummins

    Skill/Strength

    Back Squat
    5×5
    -Same weight all sets, heavy as poss.
    -If you did these last monday, aim to build on the weight you used.

    WOD

    EMOM 16
    1) Max Cal Row
    2) Max Wall Balls
    3) Max Pull Ups
    4) Rest

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