CrossFit Wollongong CrossFit Wollongong

Partner Murph.

WOD
Partner Murph
For time
1.6km run
100 Pullups
200 Pushups
300 BWS
1.6km Run.

Both complete the runs. You may make your way through the rest of the work however you please.

Time cap = Whenever all the work is complete.

Scale as required.

Row, overhead squats and abmat situps.

Warm up
3x
100m run
EB Complex of
2 Power snatch
2 Snatch (Full)
2 OHS.

WOD
For time
1km Row
Then
30-20-10
OHS RX-95/65lb (43/29kg) ADV-115/75lb (52/34kg)
Abmat situps. ADV- GHD Situps.

15 Minute cap.

Strength/Skills
Alternate minutes x12
- Pistols
- 45 Second handstand hold.

Power snatch, dead ball squats and box jumps.

Warm up
3x
Runway tiger crawls
EB Complex of
3 Power snatch
3 Jumping squats (Back rack).

WOD
14 Minute ladder
2 Power snatch RX-105/65lb (47.7/29kg) ADV-125/80lb (56.8/36kg)
6 Dead ball squats (Heavy) Record weight
2 Box jumps RX-24/20" ADV-30/24"
4
6
4
6
6
6
8
6
8
and so.
(Dead ball squats stay at 6 reps.

Strength/Skills
7x3 Tempo Front squats.

Sumo deads, hang power cleans and hand release pushups.

Warm up
3x
10 Cal Air or Row
3 EB SDHP
3 EB Push press.

WOD
25 Minute AMRAP
10 SDHP 95/65lb (43/29kg)
15 Hang power cleans
10/7 Hand release pushups.
100m run.



Swings, lunges and pullups.

Warm up
3x
Runway lunges
5 GHD Back ext
5 KB SDHP

WOD
5x
15 KBS RX-24/16 ADV-32/20kg
10 Front rack lunges RX-95/65lb (43/29kg) ADV-115/75lb (52/34kg)
10 Pullups ADV-CTB

15 Minute cap.

Strength/Skills
Accumulate 30,40 or 50
GHD sit ups and ring dips.

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