Shoulder Press
Wendler Week 1 for those with 1RM
Or 3 x 5 for new people
AMRAP in 10 min
15 Box Jumps 24/20
12 Push Press 35/25kg
9 Toes to bar
Finisher
Max Handstand hold
Wednesday, November 30, 2016
Tuesday, November 29, 2016
Wednesday 30th November 2016
Clean Pull down
4 sec Technical 5 RM
3rd week = 1” deficit
Use same weight as last week
For time:
2 rope climbs
200-meter run
21 thrusters, 42.5/30kg
400-meter run
21 thrusters, 42.5/30kg
200-meter run
2 rope climbs
4 sec Technical 5 RM
3rd week = 1” deficit
Use same weight as last week
For time:
2 rope climbs
200-meter run
21 thrusters, 42.5/30kg
400-meter run
21 thrusters, 42.5/30kg
200-meter run
2 rope climbs
Monday, November 28, 2016
Tuesday 29th November 2016
EMOM 6 min
Bar Muscle Up
Every 5 Minutes for 25min
( 5 rounds in total)
5 CTB pullups
Sprint 100m
Rest in remaining time
Bar Muscle Up
Every 5 Minutes for 25min
( 5 rounds in total)
5 CTB pullups
Sprint 100m
Rest in remaining time
Sunday, November 27, 2016
Monday 28th November 2016
Front Squat
Wendler Week 3
Or 3x 5 for new people
Push jerk 3-3-3-3-3 reps
Finisher
4 min max reps pullups
Wendler Week 3
Or 3x 5 for new people
Push jerk 3-3-3-3-3 reps
Finisher
4 min max reps pullups
Saturday 26th November 2016
"Assault Gone Bad"
3 rounds
1 min Assault bike (cals)
1 min Push Press 35/25kg
1 min Box Jump 20"
1 min Sumo Deadlift High Pull 35/25kg
1 min Wallball shots 20/14lbs
1 min Rest
3 rounds
1 min Assault bike (cals)
1 min Push Press 35/25kg
1 min Box Jump 20"
1 min Sumo Deadlift High Pull 35/25kg
1 min Wallball shots 20/14lbs
1 min Rest
Thursday, November 24, 2016
Friday 25th November 2016
Snatch Pull down
4 sec Technical 5RM
Second week = 1” deficit
Then
Wendler Deadlifts for those with 1RM
Or 3 x 5 for new people
For time:
150 Bar over burpees
Wednesday, November 23, 2016
Thursday 24th November 2016
Shoulder Press
Wendler for those with 1RM
Or 3 x 5 for new people
4 rounds for time of:
Run 400 meters
20 Back squat, 61/42.5kg
Post time to comments.
Wendler for those with 1RM
Or 3 x 5 for new people
4 rounds for time of:
Run 400 meters
20 Back squat, 61/42.5kg
Post time to comments.
Tuesday, November 22, 2016
Wednesday 23rd 2016
Clean Pull down
4 sec Technical 5 RM
if Second week = 1” deficit
AMRAP in 10 minutes of:
10 DB Shoulder Press
20-calorie row
30 single-legged squats, alternating
Post rounds completed to comments.
4 sec Technical 5 RM
if Second week = 1” deficit
AMRAP in 10 minutes of:
10 DB Shoulder Press
20-calorie row
30 single-legged squats, alternating
Post rounds completed to comments.
Monday, November 21, 2016
Tuesday 22nd November 2016
EMOM 11min
Bar Muscle Up
AMRAP in 20 min
5 Power cleans 61/42.5
10 Toes to bar
15 Wall ball shots 20/14lbs
Bar Muscle Up
AMRAP in 20 min
5 Power cleans 61/42.5
10 Toes to bar
15 Wall ball shots 20/14lbs
Sunday, November 20, 2016
Monday 21st November 2016
Front Squat
Wendler Week 2
For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters
Post time to comments.
Wendler Week 2
For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters
Post time to comments.
Saturday 19th November 2016
Partner WOD
For time:
100 Sledge hammer hits
50 Deadlifts 60/40kg
25 tyre flips
15 Pullups
25 Tyre flips
50 Deadlifts 60/40kg
100 Sledge hammer hits
For time:
100 Sledge hammer hits
50 Deadlifts 60/40kg
25 tyre flips
15 Pullups
25 Tyre flips
50 Deadlifts 60/40kg
100 Sledge hammer hits
Thursday, November 17, 2016
Friday 18th November 2016
Snatch Pull down
4 sec Technical 5RM
Then
Wendler Deadlifts for those with 1RM
Or 3 x 5 for new people
Back Squat EMOM 10 min
1 rep @80% for your back Squats 1RM
Wednesday, November 16, 2016
Thursday 17th November 2016
Shoulder Press
Wendler Week 1 for those with 1RM
Or 3 x 5 for new people
4 rounds for time of:
Lunge 100 meters
Run 300 meters
.
Post time to comments.
Wendler Week 1 for those with 1RM
Or 3 x 5 for new people
4 rounds for time of:
Lunge 100 meters
Run 300 meters
.
Post time to comments.
Tuesday, November 15, 2016
Wednesday 16th November 2016
Clean Pull down
4 sec Technical 5 RM
AMRAP in 10 min
5KB Swings, Russian ( 32/24kg)
10 Pushups ( hand release)
20 Double unders
4 sec Technical 5 RM
AMRAP in 10 min
5KB Swings, Russian ( 32/24kg)
10 Pushups ( hand release)
20 Double unders
Monday, November 14, 2016
Tuesday 15th November 2016
EMOM 10min
Bar Muscle Up
5 Rounds
In 60 seconds
Snatch + 4OHS@70% of Snatch 1RM
Max double unders
Score is DU completed each round
Rest 3 min between rounds
Bar Muscle Up
5 Rounds
In 60 seconds
Snatch + 4OHS@70% of Snatch 1RM
Max double unders
Score is DU completed each round
Rest 3 min between rounds
Sunday, November 13, 2016
Monday 14th November 2016
Front Squats
Wendler week 1
"Short Cindy"
11 min AMRAP
5 Pullups
10 Pushups
15 Squats
Thursday 10th November 2016
Complete as many rounds as possible in 7 minutes of:
10 SDHP, 61/42.5kg
10 push presses61/42.5kg
Post rounds completed to comments
10 SDHP, 61/42.5kg
10 push presses61/42.5kg
Post rounds completed to comments
Wednesday 9th November 2016
3 rounds NOT FOR TIME of:
5 strict toes-to-bars
5 strict knees-to-elbows
10 toes-to-bars
10 GHD hip extensions
20 Ab mat back extensions
20 Situps
5 strict toes-to-bars
5 strict knees-to-elbows
10 toes-to-bars
10 GHD hip extensions
20 Ab mat back extensions
20 Situps
Tuesday 8th November 2016
For time
50 Double unders
25 Kettlebell swings 24/16kg
40 Double Unders
20 Kettlebell swings
30 Double unders
15 Kettlebell swings
20 Double unders
10 Kettlebell swings
10 Double unders
5 Kettlebell swings
50 Double unders
25 Kettlebell swings 24/16kg
40 Double Unders
20 Kettlebell swings
30 Double unders
15 Kettlebell swings
20 Double unders
10 Kettlebell swings
10 Double unders
5 Kettlebell swings
Sunday, November 06, 2016
Monday 7th November 2016
CrossFit Liftoff 2017 WOD
Rx'd Workout
Complete as many rounds as possible in 15 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups
M 45-lb. barbell and 24-in. box
F 35-lb. barbell and 20-in. box
Rx'd Workout
Complete as many rounds as possible in 15 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups
M 45-lb. barbell and 24-in. box
F 35-lb. barbell and 20-in. box
Thursday, November 03, 2016
Friday 4th November 2016
Wendler Bench Press for those with 1RM or
3 x 5 for new people
Deload week
Weighted pull-up
1-1-1-1-1-reps
Weighted dip 1-1-1-1-1 reps
3 x 5 for new people
Deload week
Weighted pull-up
1-1-1-1-1-reps
Weighted dip 1-1-1-1-1 reps
Wednesday, November 02, 2016
Thursday 3rd November 2016
Wendler Deadlifts for those with 1RM
Or 3 x 5 for new people
Deload Week
Complete as many rounds as possible in 15 minutes of:
25 Situps
Run 200m
25 Back extensions,
Or 3 x 5 for new people
Deload Week
Complete as many rounds as possible in 15 minutes of:
25 Situps
Run 200m
25 Back extensions,
Tuesday, November 01, 2016
Wednesday 2nd November 2016
Every 2min for 5 rounds
1 Power clean
1 Hang Squat Clean
1 Push Jerk
Work on improving last weeks loads
"Helen"
3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups
Post time to comments.
1 Power clean
1 Hang Squat Clean
1 Push Jerk
Work on improving last weeks loads
"Helen"
3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups
Post time to comments.
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