CrossFit Wollongong CrossFit Wollongong

Swings, prowlers and dead ball carries.

WOD
Partner wod
4x
60 KBS
120m prowler push +40/20kg
400m dead ball carry (Guys 80-100lb) (Girls 60-80lb)

30 Min cap.

Front squats, hand release pushups and double unders.

Warm up
3x
Runway inchworms
4 EB Squat cleans
4 Burpees to 6"

WOD
7 Minute AMRAP
7 Front squats RX-95/65lb 43/29kg
7 HRPU'S
20 DU'S.

Rest 3 Minutes

7 Minute AMRAP
7 Front squats RX-115/75lb
7 HRPU'S
20 DU'S.

Strength/Skills
@ 17 Minutes
7 Minutes to find a 1RM Power clean.

Power snatch and rope climbs.

Warm up
3x
10 Cal
3 EB Hang muscle snatch
3 EB Snatch (Full)

WOD
10-1
Power snatch RX-115/75lb (52/34kg) ADV-135/95lb (61/43kg)
After each set
RX-2 Rope climbs ADV-3 Rope climbs.

15 Minute cap.

Strength/Skills
7x3
Snatch balance (Climbing).

Chest to bar, wall balls, toes to bar and runs.

Warm up
3x
Runway lunges
5 Dead ball front squats
5 Dead ball push press.

WOD
25 Minute AMRAP
7 CTB
10 Wall balls 20/14lb
7 TTB
10 Wall balls.

Every 5 minutes (beginning at 5:00) run 400m before continuing on where you left off.

Strength/Skills
Spend the remaining time working on Open movements and lifts.

Overhead squats and bar facing burpees.

Warm up
3x
Runway tiger crawls
3 EB Snatch (Full)
3 EB Behind the neck push press
3 EB Snatch balance.

WOD
For time
21-18-15-12-9-6-3
OHS RX-95/65lb (43/29kg) ADV-115/75lb (52/34kg)
Bar facing burpees.

16 Minute cap.

Strength/Skills
@ 20 Mins
75 Ball slams for time. (Not too heavy, keep it fast).

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