Category Archives: WOD

WOD NOTES: Descending reps and ascending loads, make sure to choose the barbell loading appropriate to your abilities. Fitness and Performance For times 20 Push press 750 m Row 20 Burpees Rest 3 minutes 15 Push press 500 m Row 15 Burpees Rest 3 minutes 10 Push press 250 m Row 10 Burpees BB Loading = Fitness 65/45 – 75/55 – 85/65 = Performance 75/55 – 95/75 – 115/85

WOD NOTES: Max effort day. With lots of built in rest, each bike effort should be all out. Go for it! Fitness and Performance 15 minutes build up to a heavy Front Squat 5 sets 5 Front Squats @65% 30 sec ME Assault bike Rest 3 minutes Sport Snatch 3 x 2 @90% C&J 3 x 1 @90% Then… 5 sets for total time 15 Wall balls 30/20 12 T2B 9 Power Snatch 95/65 Rest 1:1

WOD NOTES: Some straight forward strength development. All levels Bent over Barbell Rows  4 x 10-12 Sport = Pendlay Rows 4 x 6-8 4 sets NFT: Straight arm band pull downs x 15 Supine DB Pull overs x 8-10 Supinated grip strict pull ups x 5-8 Core finisher: 4 x 15 seconds L – Sits 3 x 20 Hollow rocks Rest 90 seconds to 1:20 seconds between efforts

WOD NOTES: This is a classic CrossFit WOD. Each movement will be performed with 20 seconds work and 10 seconds rest. Maintain your quality, if you become too fatigued and can no longer complete full ROM, don’t sweat it! Take a little extra rest and then get back in the game. Fitness and Performance “Tabata something else” Pull ups Push ups Sit ups Air squats 8 sets of each movement. Total of 32 intervals with no rest between movements. Sport Snatch balance 1-1-1-1-1-1-1 Snatch Pulls 5 x 2 @110% 5 sets: 3 minute clock 2 rounds 10 OHS 95/65 10 CTB Rest with time remaining