Strength Overhead Squat 3×12 @70% of 1RM 0:00, 3:00, 6:00 * WOD For time in pairs (CAP 18min) 175 Double Unders 50 HR Push Ups 150 Double Unders 40 HR Push Ups 125 Double Unders 30 HR Push Ups 100 Double Unders 20 HR Push Ups 75 Double Unders 10 HR Push Ups * 1…
WOD ‘Dae Han’ 3 Rounds For Time 800m Run 3 Rope Climb 12 Thrusters 60/42.5kg * CORE 3 Rounds 20 Med Ball Sit Ups 20 Russian Twists (Med Ball) 20 Hollow Rocks Rest 90 Seconds between sets * PEAK 3 Rounds for time: 10 Hang Power Cleans @60%-70% of 1RM Clean and Jerk 12 Chest…
Gymnastics/ Movement EMOM 10 mins Opt 1: 1-3 Strict MU Opt 2: 3-6 MU Opt 3: 1-5 False Grip PU Opt 4: 5-10 False Grip Ring Row * CrossFit Open Workout 17.1 For time: 10 Dumbbell Snatches 15 Burpee Box Jump-Overs 20 Dumbbell Snatches 15 Burpee Box Jump-Overs 30 Dumbbell Snatches 15 Burpee Box Jump-Overs…
Group Stretch & Mobility * WOD- Partner 10 Min Cap 3000,2500m Row (split every 250m) Rest 1 Min 2 – 20 Thruster Front Squat Push Press 15/20kg Rest 1 Min 10 Min Amrap 5 Pull Ups 10 Wall Balls 20/14lbs 15 Sit Ups
Strength Clean and Jerk Build to Heavy Complex in 15min 2 Deadlift + 2 Squat Cleans + 2 Jerks * WOD For time (CAP 9min) 90 Double Unders 15 Clusters 60/42.5kg 60 Double Unders 10 Clusters 60/42.5kg 30 Double Unders 5 Clusters 60/42.5kg * PEAK Strength Circuit 4 Rounds (not for time) 10 Bent over…
Partner WOD 8 rounds each for time (4 rounds each) CAP 24min 200m Run 20 Air Squats 5 KB Burpee Box Step Overs *Other partner does max effort T2B and they swap once partner completes their round. KB weight 24/16kg This workout has two scores: Team time, and team total T2B * ROMWOD * PEAK…
Strength Bench Press 5×3 @ 85% of 1RM 0:00, 2:30, 5:00, 7:30, 10:00 * WOD 9 Min AMRAP 3 Clean and Jerks 50/35kg 3 C2B Pull Ups 6 Clean and Jerks 50/35kg 6 C2B Pull Ups 9 Clean and Jerks 50/35kg 9 C2B Pull Ups 12 Clean and Jerks 50/35kg 12 C2B Pull Ups etc…
Strength Overhead Squats 3 x 12 @ 65% of 1RM 0:00, 3:00, 6:00 * WOD Crossfit Open 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 Deadlifts 100/80kg 55 Wall Balls 20/14lbs 55 Calorie Row 55 Handstand Push Ups * PEAK Airdyne /Row intervals 5 x 20sec ON / 40sec…
WOD 7 Rounds for Reps 2 Min Rounds 200m Run Max Effort Burpees 1 Min Rest * Movement: 50 T2B in as little sets as possible Score is number of sets taken to complete * PEAK 3 Rounds – 2min AMRAP 12 Deadlifts @ 50%-60% of 1RM C+J 10 Hang Power Cleans 8 S2OH Max…
Mobility & Group Stretch * WOD- Partner 5 Min AMRAP Wall Balls 20/14lbs 7 Min AMRAP Burpees 5 Min AMRAP Pull Ups 7 Min AMRAP Box Jumps 24/20′ 5 Min AMRAP Thrusters 40/30kg * 1 Min Rest between AMRAP’s * 1 Work/ 1 Rest * Score is total reps from all AMRAP’s