Friday Fun Day 20/04/18

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For time:
30 Calorie Assault Bike Or Calorie Rows
— then —
5 rounds of:
9 Thrusters, 40/30 kg
9 Pull-ups
— then —
30 Calorie Assault Bike Or Calorie Rows

Scaled For time:
30 Calorie Assault Bike Or Calorie Rows
— then —
5 rounds of:
9 Thrusters, 30/20 kg
9 Banded Pull-ups or Ring Rows
— then —
30 Calorie Assault Bike Or Calorie Rows

50+ For time:
30 Calorie Assault Bike Or Calorie Rows
— then —
5 rounds of:
9 DB Thrusters
9 Ring Rows
— then —
30 Calorie Assault Bike Or Calorie Rows

Grace 17/04/18

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Grace
For time: 30 Clean & Jerks, 61/42.5kgs
Then
Run : 5x 400 m at 80%, rest 2 mins
Scaled
30 Clean & Jerks, 50/35kg
Run : 5x 400 m at 80%, rest 2 mins
50+
Dumbbell Clean & Push Press : 30 Reps for Time
Row/Run : 5 x 400 m, rest 2 mins

Short and sweet 28/03/18

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Strength
Overhead Squat 5-5-5-5

Coditioning
For 4 cycles: AMRAP in 4 mins of:
Row, 500 m
10 Burpees
Max Effort Wall Ball

Rest 2 mins between each cycle. For each cycle restart the AMRAP.

 

CrossFit Output Daily WOD – 24/1/18

Strength
3 Power Clean + 3 Front Squats @ 75% of your weaker movement
New Set every 3 Minutes for 15 mins

Conditioning – For Time:

50 Walking Lunges
21 Power Snatches 42.5/30kg
21 Burpees
15 Power Snatches 42.5/30kg
15 Burpees
9 Power Snatches 42.5/30kg
9 Burpees
50 Walking Lunges

Finisher
Strict Handstand Pushups/Handstand Walk Practice

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