Workout of the Day

  • 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

  • Tuesday 15th October

    Posted on 14th October 2019 by Chris Cummins

    Skill/Strength

    Handstand Gymnastics
    -Spend 10-15 mins practising HS Push ups/holds/walks.

    WOD

    21-15-9
    Deadlifts (102.5/70)
    HSPU

  • Monday 14th October

    Posted on 13th October 2019 by Chris Cummins

    CrossFit Games Open WOD 20.1

    10 rounds for time of:
    8 ground-to-overheads (43/29)
    10 bar-facing burpees

    Time cap: 15 minutes

    -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 10th October

    Posted on 9th October 2019 by Chris Cummins

    Skill/Strength

    EMOM 20
    Odd) 3 STOH (Building weight)
    Even) 10 Pull Ups

    -Bar is to be taken from the ground for each rep
    -Scale pull ups accordingly (Rx+ Options)
    1) 15 Pull Ups
    2) 10 C2B
    3) 5 Muscle Ups
    4) 2 Legless Rope Climbs

    WOD

    In Teams of 2:
    AMRAP 5
    Max Cal Row
    Straight Into
    AMRAP 5
    Max Box Jump Overs (24/20)
    Straight Into
    AMRAP 5
    20m+20m Shuttle Runs (Down up at far end)

    -Score on the shuttle runs will be 1 rep for 20m Run out, 1 Down Up, 20m Run back and tag the partner.

  • Wednesday 9th October

    Posted on 8th October 2019 by Chris Cummins

    WOD

    AMRAP 14
    14 Devils Press
    14 DB Box Step Overs (24/20)
    -How heavy do you dare go on the DBs?

    Rest 4:00

    AMRAP 14
    14 Cal Row
    14 Wall Balls (9/7)

  • Tuesday 8th October

    Posted on 7th October 2019 by Chris Cummins

    Skill/Strength

    Snatch Tekkers and finding appropriate weight for WOD.

    WOD

    AMRAP 15
    30 Power Snatches
    100 Double Unders
    30 Power Snatches
    100 Double Unders
    30 Power Snatches
    100 Double Unders
    Max Rep Power Snatches

    Rest 5:00

    AMRAP 5
    Burpees to a target above maximum reach (around 6″ if possible, but make sure it’s at least a jump)

    -Rx Weights are
    Bar 1 – 40/25kg
    Bar 2 – 50/35kg
    Bar 3 – 60/40kg
    Bar 4 – 70/45kg

    -Suggested scaled weights (But feel free to scale how you feel you want to)
    Bar 1 – 20/15kg
    Bar 2 – 30/20kg
    Bar 3 – 35/25kg
    Bar 4 – 42.5/30kg

  • Monday 7th October

    Posted on 6th October 2019 by Chris Cummins

    Skill/Strength

    Back Squat
    5×5
    -Heavy as poss, same weight all sets.
    -No more than 3:00 rest per set.

    WOD

    AMRAP 10
    12 STOH (50/35)
    9 Box Jumps
    6 C2B Pull Ups

  • Friday 4th October

    Posted on 3rd October 2019 by Chris Cummins

    Skill/Strength

    TTB Technique breakdown + Efficiency tips

    WOD

    Every 3:00 x 10 Sets
    15 Burpee Box Jumps (24/20)
    10 TTB
    10 Front Squats (60/40)

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