CrossFit Wollongong CrossFit Wollongong

Airdyne, power cleans and rows.

Warm up
3x
Runway tiger crawls
5 EB Stiff leg dead lifts
5 EB Muscle cleans.

WOD
A) 7 Minutes
30 Seconds on 30 seconds off
Airdyne for max calories.

Rest 3 minutes

B)7 Minutes
30 Seconds on 30 seconds off
Max rep power cleans Rx-115/75lb (52/34kg) ADV-135/95lb (61/43kg).

Rest 3 minutes

C) 7 Minutes
30 Seconds on 30 seconds off
Row for max distance.

Lunges, shoulder to overhead and box jumps.

Warm up
3x
Runway lunges
5 EB Strict press
5 EB Jumping squats.

WOD
3x5 minute rounds
8 Front rack lunges RX-95/65lb (43/29kg) ADV-115/75lb (52/34kg)
12 STO
8 Box jumps 24/20".

Rest 2 minutes between rounds.

Strength/Skills
4x 400m Efforts every 4 minutes.

Hang snatch, bar facing burpess and double unders.

Warm up
3x
100m Run
EB Compolex of
3 Hang snatch
5 Behind the neck snatch grip push press.

WOD
12 Minute AMRAP
3 Hang snatch (full) RX-105/65lb (47.7) ADV-135/95lb (61/43)
5 Bar facing burpees.
25 Double unders.

Strength/Skills
10x2
Back squats (Climbing)
Record heaviest set.

3x7 Minute AMRAPS

WOD
Partner wod
A)
7 Minute AMRAP
20 Wall balls 20/14lb
20 Power cleans 115/75lb

Rest 2 minutes

B)
7 Minute AMRAP
14 Thrusters 95/65lb
14 Partner burpees.

Rest 2 Minutes

C)
20 Dead ball over the bar
80m Prowler push (10m shuttles) 20/10kg.

Push press, strict pullups/chest to bar and row/air or run.

Warm up
3x
100m Run
7 EB Strict press
5 Burpee pullups.

WOD
3x
25 Push press RX-95/65lb (43/29kg) ADV-115/75lb (52/34kg)
7 Strict pullups ADV-7 strict CTB
25 Cal airdyne/row or 300m run.

14 Minute cap.

Strength/Skills
7x5
Pendlay row
7x8
GHD Situps (add weight if required).

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