WOD “Fran” For time: 21-15-9 Thrusters 42.5/30kg Pull-ups   ________________________________________________ Competition Training WOD (Optional) 5 Rounds for time: 10 Ring dips 10 GHD sit-ups
WOD  - Conditioning 4 rounds each for time: 500m row * Rest as required between rounds. ________________________________________________ Competition Training WOD (Optional) EMOM x 5: 3 power cleans
WOD “Nancy” Five rounds for time: 400m Run 15 Overhead squats 42.5/30kg
WOD # 1 – Strength For max load: Deadlift 3-3-3-3-3 WOD # 2 – Conditioning as many rounds as possible in 14 min: 7 Deadlifts, 60/40 kg 5 pull-ups 10 Push-ups 15 squats   ______________________________________________ Competition Training WOD (Optional) For time: Row 2k
WOD # 1 – Strength For max load: Bench Press 3-3-3-3-3 WOD # 2 – Conditioning 3 Rounds for time: 9 Hang squat snatch, 40/30 kg 18 Burpees over the bar * 12 min C/O ______________________________________________ Competition Training WOD (Optional) For time: Run * Carina = 4k (Mayfield Rd- Stanley St – Wiles St –
WOD # 1 – Strength For max load: Thruster 1-1-1-1-1-1-1   WOD # 2 - More strength For max load: Split jerk 3-3-3-3-3-3 * Start each set 2 min apart WOD # 3 - Core strength For max load: Weighted sit-ups 25-25-25-25 ______________________________________________ Competition Training WOD (Optional) Not for time: GHD hip extension + hammy raise 8-8-8
WOD – Conditioning “Nicole” As many rounds and reps as possible in 20 minutes 400 m Run Max pull-ups ________________________________________________ Competition Training WOD (Optional) For max load: Push press 10-10-10
WOD # 1 – Strength For max load: Front squat 5-5-5-5 WOD # 2 – Conditioning For time: 9-15-21-15-9 Kettlebell swings, 24/16 kg Wall balls, 10/6 kg Toes to bar ______________________________________________ Competition Training WOD (Optional) EMOM x 7 2 Power snatch
“Partner WOD” As many rounds as possible in 25 min: 10 Power cleans, 70/45 kg 20 Pull-ups 30 DB 20″ step-ups, 15/10 kg 40 Ball slams, 12/9 kg 50 Overhead barbell lunges, 20/15kg 60 Cal row * One partner works at a time * Split up the work anyway you like
WOD # 1 – Strength For max load: Weighted pull-ups 5-5-5-5-5 WOD # 2 – Conditioning For time: 10-9-8-7-6-5-4-3-2-1 Front squat, 60/40 kg * After each round complete a 15′ rope climb and 100m run before continuing * No racks Taken from a classic .com WOD ______________________________________________ Competition Training WOD (Optional) For time: 30 cal
Page 5 of 197« First...34567...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