Tag: CrossFit near me

Monday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Well done to all who competed in 16.1 over the weekend!!! Bring on 16.2

Strength
Back Squat
7-7-7-7-7

Metcon
5 Rounds For time
30 DU
20 Sit up butterfly
5 Squat clean 60/40

Olympic Lifting
Overhead Squat
7-7-7-7-7

Thursday WOD bring your long socks

by Adm1n_Acc3ss, posted in Daily WOD

We will perform extra mobility in todays WOD 

Complete as many rounds as possible in 12 mins of:

15 Push-ups

15 Deadlifts, 80/60 kg

1 Rope Climb

Olympic Lifting

Hang snatch
1-1-1-1-1

Wednesday WOD chipper

by Adm1n_Acc3ss, posted in Daily WOD

Chipper (30min cap)
3 rounds for time:
200m Sandbag carry
50 Double under
20 power snatch 42.5/30
20 power clean
5 Bar muscle up
20 thruster
20 sit up (butterfly)

Olympic Lifting
Jerk
1-1-1-1-1-1

Wednesday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Part A
2 rounds
2min ME burpee
2min ME Toes to bar
2min ME Pull ups
2min ME KB swings 24/16
2min Rest

Part B 8min AMRAP
200m run
1 wall climb
200m run
2 wall climb
200m run
3 Wall climb
continue….

Olympic Lifting
Clean deadlift-clean pull-clean high pull-clean
1-1-1-1-1

Tuesday WOD back squats and more

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back squat
3-3-3-3-3

Metcon 12min AMRAP
5 muscle up
20 WB
*10 KB swing every time WB a broken

Olympic Lifting
Overhead squat with 2sec pause
3-3-3-3-3