Crossfit – Mon, Jan 19 Back Squat (1×6 45{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 1×5 55{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 2×3 60{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 2×2 70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 1×2 80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) WOD 1 AMRAP 8 Mins (AMRAP – Rounds and Reps) 8 Back Squats (50/35 kg)20 Wall Balls (9/7 kg)6 Burpees over the bar WOD 2 AMRAP 8 Mins (AMRAP – Rounds and Reps) 10 DB Lunges (5+5) (20/15 […]
Author Archives: Excelsior
Crossfit – Sun, Jan 18 KRISSYS WILDCARD 🃏
Skills work – Sun, Jan 18 Back Squat (1×1 RM) Snatch (1×1 RM)
Crossfit – Sat, Jan 17 PARTNER WOD AMRAP 25 Mins (AMRAP – Rounds and Reps) 250 MTS Run – Together20 Push Ups – YGIG12 TTB / KTE – YGIG10 Burpees to Plate – YGIG12 Squat Clean (40-30) – YGIG10 Wall Ball Pass (9-7) – YGIG
Crossfit – Fri, Jan 16 Romanian Deadlift (RDL) (RDL 4×6 @85{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} SS SA Kb DL 4×6+6 (24-16) ) WOD 5 Rounds For Time (5 Rounds for reps) 10 KB Flip Squat (24-16)8 Hamstring Walkouts30″ Reverse Plank Hold15 GTO (15-10)8 Candlesticks
Crossfit – Thu, Jan 15 WOD 1 EMOM 12 Mins x 3 Rounds (AMRAP – Rounds and Reps) 1- 30 DU / 60 SU2- 12 Box Jumps3- 150 Mts Run4- 40 Grsshopper WOD 2 AMRAP 12 Mins (AMRAP – Rounds and Reps) 150 Mts Row10 Wall Ball (9-7)8 American KB Swings (24-16)30 Jumping Jacks
Crossfit – Wed, Jan 14 Handstand Push-ups (12 Mins Skill Works ) WOD LADDER FOR TIME (Time) 10-9-8-7-6-5-4Box dipsPull UpsHSPU/Pike PUSA KB row (24-16)
Crossfit – Tue, Jan 13 Hang Power Snatch (Hang Power Snatch 5×5 @ 80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} SS 5×30″ Hollow Hold ) WOD CHIPPER TC: 18 Mins (Time) 50 Air Squats40 Russian Kettlebell Swings (24/16 kg)30 V Sit Ups20 Kettlebell Snatches (10+10)30 V Sit-Ups40 KB Push Press (20+20) (24-16)500 Mts run
Crossfit – Mon, Jan 12 Back Squat (Tempo Back Squat 4×4 (4 secs down – 2 secs pause – 2 secs up) Normal Back Squats 4×4) WOD 1 AMRAP 7 Mins (AMRAP – Rounds and Reps) 8 Front Squats (40-30)30″ Low Plank 6 Burpees over the box WOD 2 AMRAP 7 Mins (AMRAP – Rounds […]
Crossfit – Sun, Jan 11 GUIDOS WILDCARD