Crossfit

Work out of the day

Saturday 18 January 2014

Strength WOD
5 x 5 Deadlift
Finish every set with 5 Snatch Heaves @ 50% of Snatch

WOD
12min AMRAP
3 man makers 20/12.5
10 SDHP 40/30
Then Run 100m

EMOM for 8mins
Odd 8 Dumbbell Snatch R
Even 8 Dumbbell Snatch L

Forging Fitness Freaks

Monday 13 January 2014

7pm Class
Strength and Conditioning
A. Push Jerk for Load
5-5-5-5-5

B. 3 Sets of
3 rounds of Cindy
200m Run
10 Burpees
1min Rest

C. 5 x 100m Sprint forward
100m Run Backwards
30 sec Rest

4:30pm and 6pm Class
‘Cindy XXX’
Complete as much as possible of 20mins of
Pull Ups Push Ups Squats
Pull Ups 10 – 15 – 20-25-30
Push Ups 20-30-40-50-60
Squats 30-45-60-75-90
Total Reps = 600

SWOD
5mins to find 1RM Press
EMOM 5 mins 1rep of 1RM

Prac- L-Sit for 2 mins on floor.

Forging Fitness Freaks!

Friday 20 December 2013

‘Angie’

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Forging Fitness Freaks

Wednesday 18 December 2013

‘Filthy 50

50 Box jumps 24″
50 Jumping Pull ups
50 KB Swings 24/16kg
50 Walking lunges
50 Knees to Elbows
50 Push Press 20kg
50 Back Extensions
50 Wall Balls 10/6kg
50Burpees
50 Double unders (4:1)

Forging Fitness Freaks

Monday 16 December 2013

SWOD:
Front Squat
10 mins to find 1RM
then,
EMOM 6 mins, 5 reps @ 75% of 1RM

WOD:
For time:
Run 400m
Back Squat 20 reps @ 100/70kg
3 Rope Climbs
Run 400m
Front Squat 20 reps @ 80/50kg
3 Rope Climbs
Run 400m
Overhead Squat 20 reps @ 60/30kg
3 Rope Climbs
Run 400m

Strength & Conditioning 7pm
A. Overhead Squat
10 mins to find 1 RM
B. 4 Sets of:
1min M.E OHS @50% of 1RM
1min M.E Pull Ups
3mins to run 400m, rest = remaining time.
C. 5 sets of M.E Ring Holds (Advanced L-sit)
D. 5 Sets of M.E Handstand Holds

Forging Fitness Freaks

Saturday 14 December 2013

SWOD:
5 rounds for load:
1 Power Snatch
1 Hang Power Snatch
1 Squat Snatch

WOD:
AMRAP 17mins
40 Burpess
30 Clean & Jerks 40/25kg
30 Burpess
30 C&J 60/35kg
20 Burpees
30 C&J 80//45kg
10 Burpees
C&J as many reps as possible 100/55kg

Forging Fitness Freaks

Friday 13 December 2013

Friday the 13th Partner WOD
In Pairs:
4 Rounds of 1 min at each station:
- Burpees
- Power Snatch 35/25kg
- Box Jumps 24″/20″
- Thrusters 35/25kg
- Chest 2 Bar Pull Ups

* 1 Athlete works at a time at a station, 2nd Athlete rest’s
* Both athletes are to complete the exercises in order.

Forging Fitness Freaks

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