Workout of the Day

  • 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)

  • Thursday 3rd October

    Posted on 2nd October 2019 by Chris Cummins

    Skill/Strength

    EMOM 8
    3 Hang Power Snatch
    +
    EMOM 8
    3 OHS

    -Aim is to build weight as you go

    WOD

    For Time
    800m Run
    50 Wall Balls
    25 C2B Pull Ups

  • Wednesday 2nd October

    Posted on 1st October 2019 by Chris Cummins

    Skill/Strength

    Midline / KBs
    3 Rounds for max weight
    10 Double KB Sumo DL
    10 Double KB Russian Swings
    10 Double KB Cleans
    10 Double KB STOH

    -Ideally hit as one continuous complex each time.

    WOD

    AMRAP 15 in 2’s
    15 Cal Row
    10 Burpees over the rower
    ***Resting partner must hold a 32/24kg KB off the floor at all times. If the KB touches the floor at any time there’s a 20 synchro burpee penalty

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