Photo credit: Mohamed Jasim, Bahrain. thanks to CrossFit.com WOD # 1 – Strength For max load: Squat snatch 3-3-3-3-3   WOD # 2 - Conditioning 5 Rounds for max total reps: 30 sec Overhead plate lunge, 20/15 kg 30 sec Russian KB swing, 32/24 kg 30 sec rest 30 sec hanging L-sit (2 sec = 1 point) ______________________________________________
“Kelly” 5 Rounds for time: 400m Run 30 box jump 24” 30 Wall balls 10/6kg ________________________________________________ Competition Training WOD (Optional) For time: 21-15-9 Strict ring dips Alternating KB snatch, 24/16 kg
WOD # 1 – Strength For max load: Deadlift 5-5-5-5   WOD # 2 - Conditioning As many rounds as possible in 9 min: 5 Overhead squats, 60/40 kg 50 Double unders ______________________________________________ Competition Training WOD (Optional) For time: 40 Handstand push-ups (strict) * Complete 10 squats each time you break before continuing
WOD # 1 – Strength For max load: Push press 5-5-5-5 WOD # 2 – Conditioning For time: 10-9-8-7-6-5-4-3-2-1 Thruster 42.5/30 kg Burpee over bar ______________________________________________ Competition Training WOD (Optional) Every minute on the minute for 5 minutes: 3 Power cleans, 75/50 kg Max knees to elbows in the remaining time
“WOD for Nepal” “Summit” As many rounds as possible in 12 Mins 8 Thrusters, 60/40 kg 8 Hang power cleans, 60/40 kg 4 Muscle ups 8 Front rack lunges, 60/40 kg OR “Base” As many rounds as possible in 12 Mins 8 Shoulder to overhead, 40/30 kg 8 Hang power cleans, 40/30 kg 8 Burpees 8 Front rack lunges, 40/30 kg ______________________________________ The
WOD # 1 – Strength “Shankle complex” For max load: Every 2 min for 7 rounds 1 Clean DL + 3 Hang Clean Pulls + 1 Hang Squat Clean + 2 Split Jerks WOD # 2 – Conditioning For time: 100 Pull-ups ______________________________________________ Competition Training WOD (Optional) 4 rounds for max total reps: 1 min Row for
WOD – Conditioning As many rounds as possible in 27 min: Run 1500m then in the remaining time, AMRAP of: 10 Push-ups 20 Kettlebell swings, 24/16 kg 30 Sit-ups 40 Squats ______________________________________________ Competition Training WOD (Optional) For max load: Every minute on the minute for 7 minutes: 5 Sotts press
WOD # 1 – Strength For max load: Back squat 5-5-5-5   WOD # 2 - Conditioning For time: 3-6-9-12-9-6-3 Squat snatch, 52.5/35 kg Chest to bar pull-ups ______________________________________________ Competition Training WOD (Optional) For time: 18-15-12-9-6-3 GHD sit-ups Hip extensions, 10/5 kg
WOD # 1 – Warm-up As many reps as possible in 2 minutes: Double unders WOD # 2 – Strength For max load: Press 3-3-3-3-3   WOD # 3 - Conditioning As many rounds as possible in 7 min: 7 Sumo deadlift high-pulls, 42.5/30 kg 7 Box jumps, 30/24″ ______________________________________________ Competition Training WOD (Optional) Five rounds for
WOD # 1 – Strength Not for time: Strict muscle-ups 3-3-2-2-1-1-1-1-1 WOD # 2 – Conditioning “Karen” For time: 150 Wallballs 10/6kg ______________________________________________ Competition Training WOD (Optional) For max reps: Tabata Kettlebell swings, 32/24 kg  
Page 3 of 19712345...102030...Last »

Recent Posts

 
Warm Up Skipping Skill Work Build a CrossFit Obstacle Course AMRAP – 12 minutes Of your obstacle course GAME
Warm Up Skipping Skill Work Build a CrossFit Obstacle Course AMRAP – 12 minutes Of your obstacal course GAME
Warm Up Rotational Warm Up Skill Work Wall Walks AMRAP – 12 minutes 5 Burpees 5 DB Thrusters 10 metre Backwards Run GAME
Warm Up Rotational Warm Up Skill Work Pull Up Practice AMRAP – 12 minutes 10 Push Ups 10 DB Front Squat 60 metre Shuttle Run GAME
Warm Up Skipping Skill Work Build a CrossFit Obstacle Course AMRAP – 12 minutes Of your obstacal course GAME
Warm Up Rotational Warm Up Skill Work Ring Work AMRAP – 12 minutes 10 Sit Ups 10 DB Push Press 10 metre Backwards Run GAME

Contact Info

 

Got a question? Want to find out more? We'd be happy to help you out.

Phone:    0423 176 808
Email:     training@ajcrossfit.com

CrossFit Journal: The Performance-Based Lifestyle Resource

Carina

 
820 Old Cleveland Road, Carina, QLD 4142

Cleveland

 
3/21-27 Enterprise St, Cleveland, QLD 4163