Archive for June, 2015

CrossFit & CrossFit Strength

LOGO-Black-A3
CROSSFIT

Wednesday
W.U
2 Rounds
Run 100M
Wall Climb X 30 Sec
6 Min AMRAP
5 KB Press
10 Scap Pull up
30 Sec Hollow Hold

Strength
4 Rounds
Landmine Press X 8 E/A
Dips X 8-12
Rest 2 Min

WOD
10 Min AMRAP
Med Ball Run X 100M
Wall Ball X 20
Pull up X 10

Thursday
W.U
45 Sec Skip
4 Rounds
Clean pull X 10
Landing Stance X 10
Goblot Squat X 6

OLY
20 Min AMRAP
Power Clean X 2
Clean X 3
Rest 90 Sec Between Rounds

WOD
4 Rounds For Time
Front Squat X 8 (60/35)
Med Ball Push up X 10
DUs X 30

Friday
W.U
2 Rounds
Run 100 M
Lunge X 20
6 Min AMRAP
20 M Farmers Carry
10 Scap Pull up
10KB Deadlift
Strength
5 Rounds
Deadlift x 5
Front Leaning Raise X 30 Sec
Rest 2 Min

WOD
12 Min AMRAP
25 KB Swing (24/16)

30 DUs
10 Push Press (45/20)

CROSSFIT STRENGTH

Wednesday

Chest & Arms

A1. Bench Press 5X5 @ 80-85% 1RM

A2. Planks 30sec @ B/W

90-120s rest between Rounds

B1. Alternating Bicep curls 5/5 x 5 @ 75% 1RM

B2. French Press 5×5 @ 80-85% 1RM

EMOM

  1. HRPU x 8
  2. Supine grip Chin Ups x 6

Thursday

Quads, Core & Triceps

A1. Back Squat 5×5 @85% 1RM

A2. Hollow Arch 5 x 30sec

90-120s rest between Rounds

B1. Tricep Dips 5×6 @ B/W

B2. Bulgarian Split Squat 5x 4/4 Heavy

EMON

  1. Wall Balls x 6
  2. Knee 2 Elbow x 8

 

Friday

Hams & Back

A1. Dead Lift 5×5 @85% 1RM

A2. Reverse Flys 5×6 @75% 1RM

Tricep Dips 5×6 @ B/W

B1. T-Bar Row 5×5 @ 80-85% 1RM

B2. Single leg Bridge 4/4 @ B/W

EMON

  1. Kettle Bell Swings X 6 Heavy
  2. Ring Rows x 8 / Pull Ups x 6

CrossFit C2F Competition, BBQ and Open day Saturday 6th of June 12.30pm

 

THE WORKOUTS!!LOGO-A3

WOD 1
Team Have:
8 Min To Establish
Max Bench Press
8 Min To Establish
Max Front Squat
Score Is Total weight team lifted

WOD 2
8 Min AMRAP
Run 100M (All team members)
30 Sit Up
40 STOH 30/15kg

WOD 3
9 Min AMRAP
5 Burpee
10 Box Jump
15 Wall Ball (10/6kg)

Partner Not working must hold Kettle bell (24/16kg) off the floor, If it hits the ground: 10 Burpee penalty

WOD 4
3 Rounds
Partners all work for max reps

Alternate Exercises
1: KB Swing (20/12kg)
2: Pull ups/ ring rows (2 ring rows for 1 pull up)
3:Front Squat 50/25kg
Rest 1 Min between Rounds
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