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WOD

WOD 12 January 2018

Skill:
Handstands.
WOD:
5 Rounds For Total Time.
20 AKBS.
10 C2B.
5 Thrusters.
Rest 1 min after each round.
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[mc4wp_form id=”27992″]

WOD 11 January 2018

Strength:
Front Squat.
WOD:
For Time.
50 Cal Air Bike.
50 Toes to Bar.
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[mc4wp_form id=”27992″]

WOD 10 January 2018

Strength:
Deadlift.
WOD:
E2M x 10 Rounds.
200m Sprint + 10 Squat clean thrusters.
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[mc4wp_form id=”27992″]

WOD 9 January 2018

Strength:
Clean and Jerks.
WOD:
5 Rounds For Time.
4 Strict Chest to Bar Pull-Ups.
12 Chest to Bar Pull-Ups.
48 Double-Unders.
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[mc4wp_form id=”27992″]

WOD 8 January 2018

Strength:
Ring Dips.
WOD:
30 Min AMRAP.
800m Run.
60 Jumping Lunges.
40 Burpees.
20 Ring Rows.
Want to start doing CrossFit but don’t know where to start? Read about our CrossFit Fundamentals classes here.
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[mc4wp_form id=”27992″]

WOD 7 January 2018

Strength:
Strict Pull-Ups.
WOD:
6 Rounds.
6 STOH.
6 Burpees Over Bar.
5 Rounds.
8 Hang Power Cleans.
8 Burpees Over Bar.
4 Rounds.
10 Deadlifts.
10 Burpees Over Bar.
Want to start doing CrossFit but don’t know where to start? Read about our CrossFit Fundamentals classes here.
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[mc4wp_form id=”27992″]

WOD 6 January 2018

Strength:
Back Squat.
WOD:
AMRAP 12.
20x Alt-DB Snatch.
20x Ab-Mat Situps.
40x Double Unders.
 
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[mc4wp_form id=”27992″]

WOD 4 January 2018

Strength:
Overhead squat.
WOD:
EMOM 18.

  1. 21x American KB swings (RX: 24/16kg, Sc: 16/12kg).
  2. 15x box jumps.
  3. 9x ring rows.

Want to start doing CrossFit but don’t know where to start? Read about our CrossFit Fundamentals classes here.
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[mc4wp_form id=”27992″]

WOD 3 January 2018

Strength:
Jerk complex.
WOD:
EMOM 8.
Odd) 8x power snatches (RX: 35/25kg, Sc: 25/17.5kg).
Even) 12x burpess.
AMRAP 8.
12x power snatches.
8x burpees.
 
Want to start doing CrossFit but don’t know where to start? Read about our CrossFit Fundamentals classes here.
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[mc4wp_form id=”27992″]