Crossfit – Fri, May 2 Unilateral Movements/ Nordic Curls Unilateral Movements/ Nordic Curls 3 RoundsBB Lunges 3×10+10 ( member sets weight) superset 1/2 kneeling filly press 3×12+126 Nordic Curls after each RoundRest 2 min WOD (AMRAP – Rounds) EMOM (15 mins) 1, 15 KB Swings 24/16KG2. 15 Box Jumps (step Down)3. 10 Burpees Score Rounds […]
Author Archives: Excelsior
Crossfit – Thu, May 1 SNATCH Snatch (6 Rounds Every 90 seconds Snatch Deadlift + Hang Snatch) WOD (AMRAP – Rounds and Reps) Partner WOD: 12 Min AMRAP 6 Power Snatches 40/30kg 12 Front Rack Lunges 24 Wall Ball 9/7KG
Crossfit – Wed, Apr 30 WEDNESDAY CONDITIONING WOD (AMRAP – Rounds and Reps) 20min AMRAP30 Double Unders20 Bumper Plate GTO 10/15KG7 BurpeesRun 250m ACCESSORY Rest 3 MinsAlternating Tabata Dish & Plank Rest 3 mins5 rounds 30 sec’s Bumper plate with an isometric bicep hold 30 sec’s rest 10/15KG to make it harder hold it further […]
Crossfit – Tue, Apr 29 BENCH PRESS Bench Press (Bench Press- 3×5 @same weight ( Heavier than last week) Superset 3×8 Resistance Band Row ) WOD (AMRAP – Rounds and Reps) WOD8 Min AMRAP16 SA KB Clean & Jerk 24/16KG8 Down + Ups AB Finisher
Crossfit – Mon, Apr 28 Front Squat (Front squat 3×8 @same weight ( Aim for same weight as last week) ) WOD (AMRAP – Rounds and Reps) Together class 1k Run Then together start7 Min AMRAP10 SDHP 35/25kg20 Air Squats
Crossfit – Sat, Apr 26 ROMANIAN DEADLIFT AND PULL UPS Romanian Deadlift (RDL) (Romanian Deadlift 3×5 at same weight superset 3×7 Pull Ups ) WOD (AMRAP – Rounds and Reps) Partner WOD 14 min AMRAP – You GO I GO Row 300m, 8 Burpees 8 Pull-ups Ab finisher
Crossfit – Fri, Apr 25 Unilateral Movements/ Nordic Curls Unilateral Movements/ Nordic Curls Unilateral and Nordics 3 Rounds with a partner 1/2 kneel step up with knee drive 6+6- SA KB 10+10 strict Press 5 Nordic curls after each round WOD (Time) 17.5 (10 RFT) 8 Thrusters 35/25kg 35 Double Unders Time cap 22 mins
Crossfit – Thu, Apr 24 CLEAN AND JERK Clean and Jerk (Clean and Jerk Every 1min seconds x 10 1 Power Clean + Jerk between 75-85{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} depending on ability- For control and technique) WOD (Time) For Time Run 500m 21 Power Cleans 40/ 25kg Run 500m 21 Power Cleans Run 500m
Crossfit – Wed, Apr 23 PARTNER WOD- CONDITIONING WOD (AMRAP – Rounds and Reps) Endurance- 28min Partner AMRAP One partner working at a time, share as you like 1000m Row 12 Power Snatch 35/25KG ( Share bar if suitable) 22 Wall Balls 9/7KG 12 Toes to bar
Crossfit – Tue, Apr 22 BENCH PRESS Bench Press (Bench Press 3×5 at same weight, superset KB bent over row 3x 8+8) WOD (AMRAP – Rounds and Reps) 12 Min AMRAP 12 KB Snatch 24/16KG 12 Air squats 12 Burpee’s 12 Abmat sit ups