WODs

Strength WoD: “Tempo Time!” For Load: Back Squat 3 – 3 – 3 – 3 – 3 . Tempo is 40×2. This means you take 4 full seconds to hit your bottom position. You spend zero time at the bottom. The … Continue reading →

WoD: “Caught In A Chain Reaction” Complete As Many Rounds As Possible in 15 Minutes of: 250m Row 10 / 7 Pull Ups . Living your life in Couplets & Triplets is where Classic CrossFit lives in. By adding some beautiful … Continue reading →

WoD: “Kapow!” 10 – 1 Vs 1 – 10 (reps) of: Push Press (62.5 / 42.5 kg) Deadlift (62.5 / 42.5 kg) >>10 V-Ups after EACH round<< . If you are new to this type of rep scheme you do this … Continue reading →

WoD: “Back On The Road Again” Complete 5 Rounds For Time of: 30 Box Jumps (24″ / 20″) 30 Medicine Ball Cleans (9 / 7 kg) . The Open has come & gone. Time to get back to normal training once … Continue reading →

CrossFit Games Open WoD: 17.5 For Time: 10 Rounds of: 9 Thrusters 35 Double Unders . RX standards  = Men use 43kg. Women use 29kg. Scaled standards = Men use 29kg. Women use 20kg. Both to do 35 Single Unders. … Continue reading →

WoD: “Howdy Pardner!!” In pairs Complete 10 Rounds For Time of: 12 Hang Power Snatch (35 / 25 kg) 12 Wall Ball Shots (9 / 6 kg, both 10ft) . Partnering up is great way to add extra excitement to a … Continue reading →

WoD: “The Long Road” Complete As Many Rounds As Possible in 25 Minutes of: 600 m / 500 m Row 30 Russian KB Swings (24 / 16 kg) 15 Burpee Box Jumps (24″ / 20″) . Pacing is key! Keep each … Continue reading →

WoD: Pull – Push – Pull Complete As Many Rounds As Possible in 13 Minutes of: 10 Sumo Deadlift High Pulls (45 / 32.5 kg0 7 Strict Press (45 / 32.5 kg) 5 Strict Pull Ups . Hold the standards. … Continue reading →

Strength WoD: For Load: Hang Power Clean 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 . Get some solid practice warm up sets in beforehand. Your first work set … Continue reading →

WoD: “Up & Under” For Time: 10 – 9 – 8 – 7  – 6 – 5 – 4 – 3 – 2 – 1 (reps) Dumbbell Thrusters (20’s / 15’s kg) >>30 Double Unders after each round<< . Get … Continue reading →

  CrossFit Games Open WoD: 17.4 AMRAP in 13 Minutes 55 Deadlifts 55 Wall Ball Shots 55 Calories, Rower 55 Handstand Push Ups . RX standards  = Men use 102kg & Throw a 9kg ball to 10ft. Women use 70kg … Continue reading →

WoD: “Luck Of The Irish” 3 Rounds For Time: 21 Box Jumps (24″ / 20″) 15 Dumbbell Push Press (20 / 15 kg) 9 Burpee To Bar (6″ reach) China Town Run . Hold the standards. Form is priority as … Continue reading →

WoD: “Grunt & Style” 3 Rounds For REPS: 3 Minutes MAX Calories, Rower 90 Seconds MAX Reps, Ring Muscle Up 90 Seconds REST . Scale on the MU can be brought to a Chest To Bar PU, Pull Up or … Continue reading →

Strength WoD: For Load: Front Squat 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 First work set to be around 80% of 1RM Hold the standards. Form is priority … Continue reading →

WoD: “Not So Filthy Fifty” For Time: 50 Wall Ball Shots (9kg, 10ft / 6kg, 9ft) 50 Deadlifts (85 / 62.5 kg) 50 Handstand Push Ups . Each time you break a set of wall ball or handstand push ups … Continue reading →

CrossFit Games Open WoD: “17.3” “RX” Version. Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 43 / 29 kg. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 61 / 43 kg. *Prior to … Continue reading →

WoD: “Downstream” Every 3 Minutes For 21 Minutes (7 Rounds)  do: 200m / 175m Row 20 Kettlebell Swings (24 / 16 kg) 10 Overhead Sit Ups (15 / 10 kg) . Rest whatever time you have left within the 3 … Continue reading →

WoD: “Poetry In Motion” Complete As Many Rounds As Possible in 5 Minutes  of: 10 Overhead Squats (42.5 / 30 kg) 30 Double Unders REST 3 MINS Then Repeat AMRAP again from the start. . The overhead squat. A masterpiece … Continue reading →

Strength WoD: “Technical Heaven” For Load: Split Jerk 1 – 1 – 1 – 1 – 1 – 1 – 1 . A day to geek out on how good this move can feel for you and with that how much … Continue reading →

WoD: “Better The Devil You Know”” ‘AMRAP’ in 20 Mins of: 50 Wall Ball Shots (9kg, 10ft / 6kg, 9ft) 40 (30) Calorie Row / Assault Bike 30 Pull Ups 20 “Devils Press” (2x 20 / 2x 15 kg DB’s) … Continue reading →

WoD: “Sweet Or Savoury??”” Every Minute On The Minute x 20 Mins: Min 1: 12 Burpees Min 2: 1 Clean & Jerk (60% of 1RM) Min 3: 12 Burpees Min 4: 2 Clean & Jerks (60% of 1RM) Min 5: … Continue reading →

CrossFit Games Open WoD: 17.2 AMRAP in 12 Minutes 2 Rounds of: 15m Dumbbell Front Rack Walking Lunges 16 Toes To Bar 8 Dumbbell Power Cleans 2 Rounds of: 15m Dumbbell Front Rack Walking Lunges 16 Bar Muscle Ups 8 Dumbbell … Continue reading →

WoD: “Undulation” Every Minute On The Minute For 20 minutes: Min 1: MAX Calories Air Assault Bike Min 2: 20 Air Squats Min 3: 15 Power Snatch (35 / 25 kg) Min 4: 15 Box Jumps (24″ / 20″) Min 5: … Continue reading →

Strength WoD: “The Health Lift” For Load: Deadlift 1 – 1 – 1 – 1 – 1 – 1 – 1 . Opening work set should be 80% of your 1RM. Rest as needed between sets. Hold the standards. Form … Continue reading →

WoD: “Lady & The Tramp” Every 2 Minutes For 20 Minutes (10 Rounds) do: 15 (10) Calorie Row / Bike 20 Wall Ball Shots (9 / 6 kg, 10 / 9 ft) . 15 Minute Cap. Scale As needed. . … Continue reading →

WoD: “Tango & Cash” For Time: 30 – 20 – 10 (reps) of: Hang Power Cleans (60 / 40 kg) Push Jerks (60 / 40 kg) . 15 Minute Cap. Scale As needed. . Post time to Beyond The Whiteboard. … Continue reading →

Class Wars WoD: 17.5 (Final one!!) With a 10 Minute Clock: Buy-in: The Seamstress Run Then in Time left ‘ARMAP’….. 10 Thrusters (42.5 / 30 kg) 5 Chest To Bar Pull Ups . Hit the run hard. Get it done in … Continue reading →

CrossFit Games Open WoD: 17.1 For Time: (20 Minute Cap) 10 Alternating Dumbbell Snatches 15 Burpee Box Jump Overs 20 Alternating Dumbbell Snatches 15 Burpee Box Jump Overs 30 Alternating Dumbbell Snatches 15 Burpee Box Jump Overs 40 Alternating Dumbbell … Continue reading →

WoD: On Yer Marks!! AMRAP in 18 Minutes: 7 Toes To Bar 15 Russian Kettlebell Swings (32 / 24 kg) 30 Double Unders 1 Minute REST . Each round is meant as a sprint. Let s ensure we can keep our … Continue reading →

WoD: Grind It Out 5 Rounds For Time: Seamstress Run 10 Dumbbell Step Ups (20’s / 15’s kg) 60 metre Farmers Carry (20’s / 15’s kg) . Find a pace thats sustainable. Get moving! 25 Min time cap. Scale As … Continue reading →

 . Strength WoD: All The Jerks For Loads: Push Jerk 3 – 3 – 2 – 2 – 1 – 1 Split Jerk  3 – 3 – 2 – 2 – 1 – 1 . A new set lifted every … Continue reading →

 . WoD: Class Wars “17.4” AKA CrossFit Open WoD 16.3 AMRAP in 7 Minutes: 10 Power Snatches (35 / 25 kg) 3 Bar Muscle Ups . Represent your class y’all!! Get a smooth run on the snatches. Don’t rush the … Continue reading →

 Skill: Clean Complex. Build to a “heavy” 2 Hang Cleans + 1 Push Press . WoD: Class Wars “17.3” AMRAP in 15 Minutes: 16 (12) Calorie Row/Bike 8 Hang Squat Cleans (60 / 40 kg) 4 Push Press (60 / … Continue reading →

.  WoD: “Highs & Lows” For Time: 50 – 40 – 30 – 20 – 10 (reps) Wall Balls (9kg, 10ft / 7kg, 9ft) 25 – 20 – 15 – 10 – 5 (reps) Handstand Push Ups . Do 50 … Continue reading →

.  Open WoD “11.2” As Many Rounds As Possible in 15 Minutes: 9 Deadlifts (70 / 45 kg) 12 Push Ups 15 Box Jumps (24 / 20″) . Scale As needed. . Post number of rounds to Beyond The Whiteboard. … Continue reading →

.  Strength WoD For Load: Back Squat 5 – 5 – 5 – 5 – 5 . Lift as heavy as possible each set. Rest as needed between. Scale As needed. . AfterBash: Strength Endurance For MAX Reps: AMRAP 1 … Continue reading →

.  Benchmark WoD: “GI Jane” For Time: 100 Burpee Pull Ups . 15 Min Time Cap. Lots of volume. Scale As needed. . Rest at least 3 mins then hit… . Aerobic Piece: For Time: Row 100 (75) Calories Objective … Continue reading →

.  Skill: Snatch Complex Every 1:30 for 7:30 (5 Sets) 1 Power Snatch + 2 Hang Squat Snatches . Build the load but NO misses. Scale As needed. . WoD: “Valentines Day Massacre” For Time: China Town Run 15 Power … Continue reading →

.  WoD: “ClusterStruck!” Buy-In: 1 Minute MAX Double Unders Straight into… As Many Rounds / Reps in 10 Minutes of: 7 Muscle Ups 7 Dumbbell ‘Clusters’ (20 / 15 kg) Straight into… Cash-Out: 1 Minute MAX Double Unders . A … Continue reading →

.  WoD: Open WoD “15.5” For Time: 27 – 21 – 15 – 9 (reps) of: Row Calories Thrusters (42.5 / 30 kg) . 18 Minute Time Cap. Compare to 28/03/15 Scale As needed. . AfterBash: Team Conditioning. Teams of … Continue reading →

.  WoD: “Naught & Nice” 3 Rounds For Time: China Town Run 21 Power Cleans (60 / 40 kg) . 18 Minute Time Cap. Scale As needed. AfterBash: Midline Conditioning. Alternating Tabata Mash Up: Russian Twists Hollow Rocks . Do … Continue reading →

.  WoD: “Class Wars 17.2” ‘AMRAP’ in 20 Minutes:: 8 Dumbbell Overhead Walking Lunges 8 Chest To Bar Pull Ups 8 Dumbbell Overhead Walking Lunges 8 Dumbbell Facing Burpees . YOU choose the load on the DB’s. Should feel moderately … Continue reading →

. Strength WoD: “Throwing It Up!” For Load: Push Press 3 – 3 – 2 – 2 – 1 – 1 Push Jerk 3 – 3 – 2 – 2 – 1 -1 . Working to a timer, a new … Continue reading →

. Skill: “Face Your Fears” Find Your MAX  Height  Seated Box Jump . Sit on a box that has your thighs parallel to the floor with your feet fully on the floor too (ideally not higher than this). Take as … Continue reading →

. Skill WoD: “Holding The Standard” Alternating ‘EMOM’ x 10 Minutes: Odd Mins: 5 Strict Pull Ups Even Mins: 10 UNBROKEN Overhead Squats (42.5 / 30 kg) . ‘EMOM’ = Every Min On the Min. Add weight to the pull … Continue reading →

. WoD: “The FarmHand” With a 25 Minute Clock: Run 2.4 km Then in time left ‘AMRAP’ 10 Toes To Bar 7 Dumbbell Hang Squat Cleans (20’s / 15’s kg) 7 Dumbbell Push Press (20’s / 15’s kg) . The … Continue reading →

. WoD: “Goat Day!” EMOM x 20 Minutes: Odd Mins: Goat 1 Even Mins: Goat 2 . Today we are going to attack those weaknesses. Choose two you want to see improvement on. Chat with your coach to discuss appropriate … Continue reading →

. WoD: “Karen Gone Bad” For Time: 150 Wall Balls (9kg, 10ft / 6kg, 9ft) (** 20 Double Unders **) . The Dubs start at the 1:00 mark. 15 Min Time Cap. Scale as needed. . Post Time to Beyond … Continue reading →

Check out our latest blog post to see how Class wars will be going down on the ROD! . WoD: “Class Wars 17.1” For REPs: As Many REPs As Possible In 10 Minutes of: 3 Burpee To Bar 3 Strict … Continue reading →

Check out our latest blog post to see how Class wars will be going down on the ROD! . Strength WoD: ” #NeverMissLegDay! ” For Load: [A]: Back Squat 10 – 10 – 10 [B]: Front Rack Lunge 10 – … Continue reading →