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Friday, August 30, 2019
Saturday 31st August 2019
Blake
4 Rounds
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100 foot overhead walking lunge (20/15)
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30 Box Jumps
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20 Wall ball
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10 Handstand Push Ups
Thursday, August 29, 2019
Friday 30th August 2019
DT
5 Rounds
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12 Deadlifts (70/45)
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9 Hang Power Cleans
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6 Push Jerks
Wednesday, August 28, 2019
Thursday 29th August 2019
Strict Press
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2-2-2-2
Double KB Press
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2-2-2
Annie
50-40-30-20-10
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Double Unders
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Sit Ups
Tuesday, August 27, 2019
Wednesday 28th August 2019
Strict Pull Ups
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5 sets of 3-5 reps
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Alt – Jump & lower
EMOM 15 mins
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3 Deadlifts (60/40)
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3 Burpees
Finisher
Reverse suicide sprints
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Long first
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Short last
Monday, August 26, 2019
Tuesday 27th August 2019
Bench Press
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3-3-3-3-3
5 Rounds
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16 Floor Wipers
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14 Hang power Cleans
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12 Push Press
Sunday, August 25, 2019
Monday 26th August 2019
Back Squats
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5-5-5-5-5
AMRAP 20 mins
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10 KB Swings
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10 Box Jumps
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10 Ring Dips
Friday, August 23, 2019
Saturday 24th August 2019
Helen
3 Rounds
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Run 400m
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21 KB Swings (24/160
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12 Pull Ups
Thursday, August 22, 2019
Friday 23rd August 2019
Glute Bridges
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3 x 12
Good Mornings
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3 x 12
Gwen
15-12-9
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Clean & Jerks
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Complete each set without resting the bar on the floor – touch and go.
·
Rest as required between sets
Wednesday, August 21, 2019
Thursday 22nd August 2019
KB Deadlifts
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12-12-12-12
4 Rounds
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50m Plate Carry
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Run 50m
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20 Wall Ball
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20 Box Step Overs
Tuesday, August 20, 2019
Wednesday 21st August 2019
Arm Bar
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2 sets of 2 each arm
Bent Over Rows
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5-5-5-5
DB Fun – 10 Rounds
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10 DB Swings (20/15)
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10 DB Snatches
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10 DB Push Press
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10m Walking Lunge with DB
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Run 50m (with DB of course)
Monday, August 19, 2019
Tuesday 20th August 2019
Weighted Pull Ups
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5 x 5
Push Press
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8-8-8
WOD
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100 Squats
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80 Sit Ups
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60 Push Ups
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40 Pull Ups
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20 Mountain Climbers
Finisher
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Block Run
Sunday, August 18, 2019
Monday 19th August 2019
Deadlift
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3-3-3-3-3
Bottoms Up KB Press
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6 sets of 2 (each arm)
EMOM 12 mins
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3 Burpees
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Sprint 30m
Friday, August 16, 2019
Saturday 17th August 2019
CrossFit Games – The Standard (mod)
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15 Clean & Jerks (60/40)
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10 Pull Ups
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10 Ring Dips
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15 Snatches (60/40)
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10 Pull Ups
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10 Ring Dips
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15 Clean & Jerks (60/40)
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10 Pull Ups
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10 Ring Dips
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15 Snatches (60/40)
Thursday, August 15, 2019
Friday 16th August 2019
Squat Therapy
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Air Squat
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Front Squat
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Overhead Squat
Kipping skills/prac
Fran
21-15-9
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Thrusters (40/30)
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Pull Ups
Wednesday, August 14, 2019
Thursday 15th August 2019
2 Rounds
·
25 Burpees
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25 Push Ups
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25 Jumping Jacks
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25 Sit ups
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25 Step Ups
Finisher
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Row 3 x 200m
Tuesday, August 13, 2019
Wednesday 14th August 2019
Bench Press
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5-3-3-2-2-1-1
21-18-15-12-9
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KB Swings
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Pull Ups
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Push Ups
Monday, August 12, 2019
Tuesday 13th August 2019
6 Rounds
·
20 Overhead Lunges (DB – 20/15)
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15 Knee Raises
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10 Renegade Rows
Finisher
·
Suicide sprints
Sunday, August 11, 2019
Monday 12th August 2019
Deadlift
·
3-3-3-3-3
Pull Ups (weighted)
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5-5-5-5
AMRAP 12mins
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8 Deadlifts (60/40)
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12 Box Jumps
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24 Double Unders (48 skips)
Friday, August 9, 2019
Saturday 10th August 2019
Manion
7 Rounds
·
Run 400m
·
29 Back Squats (60/40)
Thursday, August 8, 2019
Friday 9th August 2019
Zercher Squats
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3-3-3
Push Press
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3-3-3
Push Jerk
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3-3-3
Split Jerk
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2-2-2
Wednesday, August 7, 2019
Thursday 8th August 2019
Mary
AMRAP 20 mins
·
5 Handstand Push Ups
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10 Pistols (single leg squat)
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15 Pull Ups
Tuesday, August 6, 2019
Wednesday 7th August 2019
Front Squats
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3-3-3-3
4 Rounds
·
10 Burpee Box Jumps
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50 Double Unders
Row
·
3 x 250m
Monday, August 5, 2019
Tuesday 6th August 2019
Deadlift
·
21-15-9
·
Sprint 100m between sets
3 Rounds
·
10 Toes to Bar
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10 Box Jumps
Rest
Max air squats in 3 minutes
Sunday, August 4, 2019
Monday 5th August 2019
Back Squats
·
8-8-8-8
6 Rounds
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50 Squats
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25 Push Ups
Friday, August 2, 2019
Saturday 3rd August 2019
Wood
5 Rounds
·
Run 400m
·
10 Burpee box jumps
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10 Sumo Deadlift High Pulls (40/30)
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10 Thrusters (40/30)
Thursday, August 1, 2019
Friday 2nd August 2019
Deadlift
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8-8-8
4 Rounds
·
4 Wall Climbs
·
Bear Crawl to door & back
Finisher
·
3 Shuttle sprints (untimed)
·
4 lengths of car park
Rest as required between sprints
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