box jump overs

18 Nov 2018 – WOD

WORKOUT OF THE DAY

ENGINE WORK

In teams of 2, alternate complete movements, for 20 minutes:
20 Calorie row
10 Devils press
20 Box jump overs (24/20 in)

SPECIALIST SUNDAY

A) Hang power clean: Build to a heavy double

B) Clean & Jerk: 5 x 2 @ the weight from A

WOMEN’S ONLY

A) Bench Press: Build to a heavy 3

B) Sumo Deadlift: Build to a heavy 3

C) Complete 3 rounds for quality:
10 Dumbbell seated Arnold press
10 Dumbbell rear deltoid fly
10 Barbell single leg Romanian deadlift

05 May 2018 - WOD

WORKOUT OF THE DAY

CrossFit (8 – 9 am, 9 – 10 am, 11.30 – 12.30 pm)

A) Conditioning

In teams of 3, complete for time:
100/75 Calorie row
100 Box jump overs 24/20"
100 Power snatch 42.5/30kg
100 Thrusters 42.5/30kg
100 Chest to Bar Pull-ups
100 Thrusters 42.5/30kg
100 Power snatch 42.5/30kg
100 Box jump overs 24/20"
100/75 Calorie Row

Competition Class (10 – 11.30 am)

A) Weightlifting

A1) 1 snatch + 2 touch and go snatch

A2) Hang clean: Build to a 1 rep max

B) Conditioning

At 00:00 complete
21-15-9 Thrusters 50/35kg
Chest to bar pull-up

When the clock hits 10:00 complete
42 Wall balls 9/6kg
21 Toes to bar
30 Wall balls 9/6kg
15 Toes to bar
18 Wall balls 9/6kg
9 Toes to bar

At 20:00 complete
5 rounds for time of:
200m Run
25ft Handstand walk

16 Mar 2016 – WOD

WORKOUT OF THE DAY

A) Conditioning

"I go, you go", complete 3 rounds each:

300 m Row
9 Deadlifts (125/90 kg)
12 Box jump overs (24/20 in)
- As soon as partner one has finished the row, partner 2 can start rowing

(Time cap: 12 minutes)

B) Gymnastics: Pull-ups

Choose option based on ability:

Op1) Weighted chest to bar pull-up: 6 x 3
Op2) Strict chest to bar pull-up: 6 x max reps
Op3) Negative chin-up: 6 x 3 with 5 second negative