WODs


CrossFit WOD, January 21, 2020

Tuesday 21/1/2020 Pre class Prep Every 90 seconds for 9 minutes (3 sets): Station 1 – Close Grip Overhead Squat x 5-7 reps Station 2 – Broad Jumps x 5-7 Movement Prep Minute 1 – Inchworm Walk Minute 2 – Row x 45 seconds Minute 3 – Russian Baby Makers Minute 4 – Static Hang...

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CrossFit WOD, January 20, 2020

Monday 20/01/2020 Pre class Prep Weakness warm up (pick 1) 2km Row 100 Cal AAB 1 Mile Run Movement Prep 3 Rounds 4 Single leg step ups each side (loaded if can) 20m Banded monster walk 10 bird dogs Strength & Conditioning Back Squat (4 x 4 @50-65%) Tempo squats 2,3,x,1 Power Clean (varying reps...

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CrossFit WOD, January 18, 2020

Saturday 18/1/2020 Pre class Prep 3 Rounds 200m Row 6 tempo split squats – palof 20-sec Sorenson hold 20-sec ring support hold Movement Prep Skills – bar prep – pacing Strength & Conditioning Metcon (Time) 10 Min AMRAP 50 Bar-facing burpees 50 Single-arm DB squat cleans * max wall balls 9/6 with the remaining time...

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CrossFit WOD, January 17, 2020

Friday 17/1/2020 Pre class Prep 2 x 3 Minute skip (use all styles) 60 sec each position – bound angel – straddle – couch stretch Skills coach lead – Bench – Pendulum Rows – Step through lunges Metcon Metcon Flow-through stations 3 Round A1 – 8 Bench press @75% (1to2 reps from failure) A2 –...

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CrossFit WOD, January 16, 2020

Thursday 16/1/2020 Pre class Prep 200m Row 200m Skii 20/15 cal AAB – banded pull aparts – palof split squats – russian push ups * reps for each movement should be enough to create some fatigue Movement Prep Coach led Metcon Metcon (Time) Part A 800m Run 30 Box step-ups 25 Pull-ups 12m Sing arm...

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CrossFit WOD, January 15, 2020

Wednesday 15/1/2020 Pre class Prep 2 x 400m Steady Run 2 Rounds 10 unweighted get ups 60sec goblet hold 20 banded pull aparts 20 cosac squats Movement Prep Coach Led Skills – Power Snatch Strength & Conditioning Metcon (AMRAP – Reps) EMOM 1 – 45sec loaded plank (tough weight) 2 – 30 sec box L...

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CrossFit WOD, January 14, 2020

Tuesday 14/1/2020 Pre class Prep 1 Rounds 800m True form run 20m Lunge 20m toe walk 3minutes of foam rolling (hit whats tight) Movement Prep Coach Led – Pressing prep skills – Shuttle prep and turns – Front squat prep – Trunk stability push-ups Strength & Conditioning Metcon (Time) 30 Burpees 200m Shuttle (2 x...

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CrossFit WOD, January 13, 2020

Monday 13/01/2020 Pre class Prep 2 x 30/24 cal AAB 12m duck walk 12 cosac squats Movement Prep – palof split quats – single leg step ups – side plans – hip cirles Strength & Conditioning Back Squat (4 x 5 @40-50%) SEGMENTED back squats – hold form – 1/3, 2/3, 3/3 (2 second pause...

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CrossFit WOD, January 11, 2020

Saturday 11/1/2020 Pre class Prep 3 Rounds 200m Row 6 tempo split squats – palof 20-sec Sorenson hold 20-sec ring support hold Movement Prep Skills – bar prep – pacing Strength & Conditioning Metcon (Time) (staggered start with partners) 16 Deadball over the shoulder (heavy) 800m Run Metcon Metcon (AMRAP – Rounds) 3 Rounds EMOM...

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CrossFit WOD, January 10, 2020

Friday 10/1/2020 Pre class Prep 2 x 3 Minute skip (use all styles) 60 sec each position – bound angel – straddle – couch stretch Skills coach lead – Rope climbs – Snatches – Kipping skill work Metcon Metcon (Weight) 5 x 3 Hang clean & Split jerk – Build across 5 sets – Look...

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