Author Archives: Excelsior

Crossfit – Thu, Jan 29 WOD 1 Skill DU/SU 5 Mins SU / DU
Every Break = 3+3 Devil Press DB (Light)
 WOD 2 WOD 3 AMRAP 10 Mins (AMRAP – Rounds and Reps) 200 Mts Row
10 Wall Ball
10Box Jumps
 AMRAP 10 Mins (AMRAP – Rounds and Reps) 200 Mts Run 
10 Thruster (35-25)
10 American KB […]

Crossfit – Wed, Jan 28 HSPU HSPU/PIKE PU
 5×6 Skills Work (Strict-kipping-box-wall) WOD CHIPPER- For time (Time) 5 HSPU/Pike PU
20 Pull Ups15 Burpees
5 HSPU/Pike PU15 Pull Ups10 Burpees
5 HSPU/Pike PU
10 Pull Ups5 Burpees
5 HSPU/Pike PU
Each 3 Mins 100 Mts RUN


Crossfit – Tue, Jan 27 Complex Snatch 5 sets @80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}
1 Hang Pull Snatch
2 Hang Power Snatch
2 OH Squat WOD WAVE LADDER (Time) 8-6-8-6-8-6-8
DB Snatch (20-15)OH Lunges DB (20-15)Diamond Push Ups
Shoulders Taps (each side)

Crossfit – Mon, Jan 26 Back Squat (Tempo Squat 
3×5 (4” Down – 2” Pause – 4” Up)
 Back Squat
4×4 (Progressive Weight @85{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960})

) WOD 1 AMRAP 7 Mins (AMRAP – Rounds and Reps) 20 SA KB DL (24-16)40DU / 80 SU
 20 Abmat Sit Ups WOD 2 AMRAP 7 Mins (AMRAP – Rounds and Reps) […]

Crossfit – Sun, Jan 25 GUIDOS WILDCARD

Skills work – Sun, Jan 25 Front Squat (1×1 RM)

Crossfit – Sat, Jan 24 PARTNER WOD AMRAP 30 Mins (AMRAP – Rounds and Reps) 400 Mts ROW- YGIG20 Abmat Sit Ups- SYNC12 Hang Power Clean (40/30 Kg)- YGIG10 Roll Out BB- YGIG20 American KB Swings (24/16 Kg)- YGIG

Crossfit – Fri, Jan 23 Deadlift (DL 5×4 (Progressive weight to @80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) SS 5×3+3 Pistols ) WOD EMOM 20 Mins (4 Round) (AMRAP – Rounds and Reps) Min 1- 30 Air SquatsMin 2- 12 Box Jumps OverMin 3- 16 Farmer Lunges (24/16 Kg)Min 4- 10 BurpeesMin 5- Rest

Crossfit – Thu, Jan 22 WOD 1 AMRAP 12 Mins (AMRAP – Rounds and Reps) 250 Mts Run10 Wall Ball (9/7 Kg)12 Leg Raises Abs1 Wall Climb WOD 2 AMRAP 12 Mins (AMRAP – Rounds and Reps) 10 Cal Row30 DU / 60 SU10 TTB10 Russian KB Swings (24/16 Kg)

Crossfit – Wed, Jan 21 HSPU 4×4 Kipping HSPU / 4×6 Pike PU3×4 Strict HSPU / 3×6 Wall Pike PU WOD LADDEER FOR TIME (Time) 10-8-6-4-6-8-10 Hand Relase PUPush Jerk (40/30 Kg)Mountain Climbers (each side)OH Sit Ups