Tuesday, October 22, 2019

Wednesday 23rd October 2019



Box Squats
  • ·       12-12-12-12 (DB)

6 Rounds
  • ·       10 DB Snatches each arm
  • ·       10 Mountain Climbers
  • ·       20 Jumping jacks


Monday, October 21, 2019

Tuesday 22nd October 2019



Bench Press
  • ·       3-3-3-3

4 Rounds
  • ·       12 Deadlifts (70/45)
  • ·       12 Pull Ups
  • ·       12 Walking Lunges
  • ·       Run 200m


Sunday, October 20, 2019

Monday 21st October 2019



Open 20.2
AMRAP 20 MINS
  • ·       4 DB Thrusters (22.5/15)
  • ·       6 Toes to bar
  • ·       24 Double Unders

Scaling options
  • ·       Hanging knee raise or sit ups
  • ·       Single skips

If you aren’t doing the Open
AMRAP 20mins
  • ·       4 Thrusters
  • ·       6 Sit ups
  • ·       Row or ride 18 cals or run 50m


Friday, October 18, 2019

Saturday 19th October 2019



AMRAP 18mins
  • ·       Farmers walk 50m
  • ·       8 Box Jumps
  • ·       12 Squats
  • ·       16 flutter kicks


Thursday, October 17, 2019

Friday 18th October 2019



Push Press
  • ·       3-3-3-3

3 Rounds
  • ·       40 Squats
  • ·       30 Twists (KB)
  • ·       20 Med Ball over shoulder
  • ·       10 Ring Rows


Wednesday, October 16, 2019

Thursday 17th October 2019



Bent Over Rows
  • ·       3 sets of 10 each arm

AMRAP 20 mins
  • ·       5 Single arm KB swings (each arm)
  • ·       10 Reverse Lunges
  • ·       10 Dips
  • ·       Sprint 30m


Tuesday, October 15, 2019

Wednesday 16th October 2019



Deadlift
  • ·       3-3-3-3-3

AMRAP 6 mins
  • ·       6 Hang Power Cleans
  • ·       6 Shoulder to overhead
  • ·       6 Front Squats

Rest 2 mins

AMRAP 6 mins
  • ·       6 Pull Ups
  • ·       6 Push Ups
  • ·       6 Knee to Elbow


Monday, October 14, 2019

Tuesday 15th October 2019



12 Minutes to establish a 1RM Thruster
  • ·       Bar taken from rack
  • ·       Squat and drive up to press the bar overhead

5 Rounds
  • ·       15 KB Swings
  • ·       10 Box Jumps
  • ·       Run 200m


Sunday, October 13, 2019

Monday 14th October 2019



CrossFit Open 20.1
10 Rounds
  • ·       8 Ground to Overhead (43/29)
  • ·       10 Bar facing burpees

Time Cap 15 minutes

There are scaling options

Option for those not doing the Open
10 Rounds
  • ·       8 DB Snatches (each arm)
  • ·       10 Step Ups
  • ·       10 Push Ups


Friday, October 11, 2019

Saturday 12th October 2019



Roy
5 Rounds
  • ·       15 Deadlifts (100/65)
  • ·       20 Box Jumps
  • ·       25 Pull Ups


Open 20.1 if you can’t’ make Monday
10 Rounds
  • ·       8 Ground to Overhead (43/29)
  • ·       10 Burpees over Bar

·       Time cap 15 minutes.

Thursday, October 10, 2019

Friday 11th October 2019



Sumo Deadlift
  • ·       3-3-3

AMRAP 5 mins
  • ·       2 Wall Climbs
  • ·       4 Push Press
  • ·       8 Push Ups

Rest

AMRAP 5 mins
  • ·       10 KB Swings
  • ·       12 SDLHP
  • ·       14 Twists

Rest

AMRAP 5 mins
  • ·       5 Burpees
  • ·       10 Ring Rows
  • ·       15 Toes to wall


Wednesday, October 9, 2019

Thursday 10th October 2019



Ring Rows & Ring Push Ups – 5 sets
  • ·       4 Rings Rows followed immediately by
  • ·       4 Ring Push Ups

Randy
  • ·       75 Snatches (30/20)

Finisher
  • ·       Tabata shuttle sprints


Tuesday, October 8, 2019

Wednesday 9th October 2019



Back Squats
  • ·       5-3-3-2-2-1-1

4 Rounds
  • ·       20 Squats
  • ·       16 KB Swings (24/16)
  • ·       12 KB Push Press


Monday, October 7, 2019

Tuesday 8th October 2019



Mary
AMRAP 20 mins
  • ·       5 Handstand Push Ups
  • ·       10 Pistols (single leg squats)
  • ·       15 Pull Ups


Friday, October 4, 2019

Saturday 5th October



2 Rounds
  • ·       Run 800m
  • ·       75 Squats
  • ·       50 Sit Ups
  • ·       25 Push Ups


Thursday, October 3, 2019

Friday 4th October 2019



EMOM 8 minutes
  • ·       2 Hang Power Cleans
  • ·       2 Hang Power Cleans
  • ·       2 Push Jerks

Death by Clean & Jerk – 20 minutes
  • ·       Perform 1 Clean & Jerk in the first minute
  • ·       Rest, the remaining time
  • ·       Increase reps by 1 each minute (1,2,3,4…)
  • ·       Rx weights 60kg & 40kg


Wednesday, October 2, 2019

Thursday 3rd October 2019



21-15-9
  • ·       Thrusters (40/30)
  • ·       Toes to Bar

Rest

15-12-9
  • ·       Snatches
  • ·       Burpees


Tuesday, October 1, 2019

Wednesday 2nd October 2019



Glute Bridges
  • ·       3 x 12

Strict Pull Ups (weighted if possible)
  • ·       5 x 3

WOD
25-20-15-10-5
  • ·       Sit Ups
  • ·       Sprint 200m between sets & to finish

Rowing intervals
3 sets of 3 intervals
  • ·       Sprint 30secs
  • ·       Rest 15 secs