Monthly Archives: March 2014

WOD 280314

25956_425052957574200_1288644758_n

Warm up

3x

10 Grasshoppers

10 Hollow rocks

10 Step ups 20″ box

10 Superman rocks

Partner WOD

1. Partner carry (30m each)

Run down Ferry street and back up

40 dumbbell shoulder to overhead 20/10 (20 reps each alternate as you please)

30 Burpees over partner (15 each)

2. Partner carry (30m each)

Run down Ferry street and back up

40 single arm kettlebell swings 16/12 (as above)

30 Burpees over partner (15 each)

3. Partner carry (30m each)

Run down Ferry street and back up

40 Back squats 50/30 (bar starts on the floor)

30 Burpees over partner (15 each)

4. Partner carry (30m each)

Run down Ferry street and back up

40 knees to elbow (as above)

30 Burpees over partner (15 each)

 

 

WOD 250314

Warm up

4x

30 Double unders

20 Lunges

15 Pass through (broomstick)

10 Hanging knees raises

5 Inchworms

WOD

A: 5RM Overhead Squat (12 minutes)

B: 3RM Snatch Complex (12 minutes)

Power snatch

Hang power snatch

Snatch balance

C: Annie – courtesy of CFHQ (12 minute cap)

50-40-30-20-10

Double unders

Sit ups

WOD 240314

relay2

Warm up

3x

10 Ring rows

10 Hip extension to bridge

10 Hindu push ups

10 Air Squats

WOD

CrossFit Open Workout 14.4

14 minute AMRAP:

60-calorie row
50 toes-to-bars
40 wall-ball shots 9/6kg
30 cleans 61/43
20 muscle-ups

 

WOD 210314

1pbfun1

Warm up

400m Run

100 Single skips

50 Star jumps

25 Hill climbs

WOD

For time (45 minute cap)

1 Wall walk

2 L-Sit pull ups (or 20 second L-Sit hold)

3 x10 Double unders

4 Muscle ups (or burpee pull ups)

5 Squat cleans 40/25

6 Lateral burpees

7 Push press 40/25

8 Box Jump Over 24/20

9 Thrusters 40/25

10 Rope climbs

Alternate through the list of exercises with your partner starting with 1 wall walk each, then 2 L-sit pull ups and 1 wall wall each, then 3 x10 double unders, 2 L-sit pull ups and 1 wall walk etc….

WOD 200314

Warm up

4x

10 Ring rows

10 Push ups

10 Squats

10 Sit ups

WOD

A: 10 minute AMRAP

500m Row

20 Push ups

B: For time (10 minute cap)

10-9-8-7-6-5-4-3-2-1 Pull ups

1x loop between rounds of pull ups

C: 3RM Hang Power Snatch (10 minutes)

WOD 180314

mel

Warm up

3x

10 Hollow rocks

10 Inchworms

10 Superman rocks

10 V-ups

WOD

For time

2.5km Run

50 Handstand push ups

– Whenever you come off the wall you have to do 10 burpees

50 Overhead Squats

– Whenever you drop the bar you have to do 10 toes to bar

 

WOD 170314

burly1

Warm up

3x

30 Double unders

20 Lunges

15 Good mornings

10 Ring rows

WOD

CrossFit Open Workout 14.3

8 minute AMRAP:
10 deadlifts, 61/43kg
15 box jumps, 24 / 20 inch
15 deadlifts, 84/61kg
15 box jumps, 24 / 20 inch
20 deadlifts, 102/70kg
15 box jumps, 24 / 20 inch
25 deadlifts, 125/84kg
15 box jumps, 24 / 20 inch
30 deadlifts, 143/93kg
15 box jumps, 24 / 20 inch
35 deadlifts, 166/102kg
15 box jumps, 24 / 20 inch