WOD – Wednesday 1 July 2020
- WORKOUT OF THE DAY:
3 Rounds for time of:
500m Row
21 Kettlebell Swings 24/16
12 Burpees - CROSSFIT LITE:
3 Rounds for time of:
500m Row
21 Kettlebell Swings 16/12
12 Burpees
Warm up: Warm cup of Coffee !
or Tea ( if you feel like scaling today)
We’ll see you back at the
Box tomorrow
Warm up: 3 Rounds
10 Mountain Climbers
10 Push ups
15 Jumping Jacks
Warm up: 4 min AMRAP
15 Jumping Jacks
15 Push up ( 5 Shoulder taps every for every 5 push ups)
15 Glute Bridges
*Use random object to add weight
on Good Mornings*
Dumbells RX: 22.5kg/15kg
Warm up: 3 Rounds
5 Reps Toe Touches (L + R)
5 Reps Bootstrappers
5 Reps Inch Worms
5 Spidermans + Twist
*Split up anyway*
Dumbells RX: 22.5kg/15kg
*Split up anyway*
*Split up anyway*
Warm up: 3 Rounds:
10 Push up 2 Down Dog
20 Mountain Climbers (10 per side)
30 Single Skips (15 Double Unders)
Dumbells RX: 22.5kg/15kg
Warm up: 4 Rounds:
5 Tuck Jumps
10 Mountain Climbers
15 Jumping Jacks
*Rest 1 minute between rounds”
*Rest 1 minute between rounds”
*Rest 1 minute between rounds”
Warm up: 3 Rounds
10 Good Mornings
10 Samson Stretches (5 per side)
10 Squats
Dumbells RX: 22.5kg/15kg
Warm up: 3 Rounds
5 No push up Burpees + 5 Regular Burpees
10 Sit ups
10 Jump Squats
Rest 2 Minutes
AMRAP 6 minutes of:
15 Burpees
15 Hollow Rocks
Rest 2 Minutes
AMRAP 6 minutes of:
15 KB/DB Thrusters
15 Hollow Rocks
Men: DB 22.5kg / KB 24kg
Women: DB 15kg / KB 16kg
Rest 2 minutes
AMRAP 6 minutes of:
15 Thrusters 40/30
15 Hollow Rocks
Warm up: 5 Rounds
15 Single Skips / Hops
5 Knuckle Drags
5 Bend & Bows
5 Passtroughs
Keep adding 5x Jump Squats
Keep adding 2x to P/Snatches
Keep adding 1 rep to P/Snatches
There are no upcoming events at this time.