Allstar WOD 6….9/7/18

Strength

Front Squats 4-4-4

WOD

9 Front Squats 60/40kg

6 Chest to Bar

9 Burpee Over Bar

12 Front Squats 60/40kg

9 Chest to Bar

12 Burpee Over Bar

15 Front Squats 60/40kg

12 Chest to Bar

15 Burpee Over Bar

Chase that feeling 17/05/18

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For time:
Run, 400 m
100 Double Unders
— then —
3 rounds of:
21 Handstand Push-ups
15 Toes-to-bars
9 Front Squats, 80/55 kg
— then —
100 Double Unders
Run, 400 m

Wild Wednesday 02/05/18

kara-and-Tia
For time:
15 Front Squats, 80% 1RM
— then —
3 rounds of:
30 Cal Row Or Cal Bikes
30 Dumbbell Snatches
30 AbMat Sit-ups
— then —
15 Front Squats, 80% 1RM

Front Squats from the floor

Fitness/50+ 25min AMRAP
30 Goblet Squat
30 Cal Row Or Cal Bikes
30 Dumbbell Snatches
30 AbMat Sit-ups

Partner WOD 18/04/18

partner-wod-trojan-crossfit-1-300x300
For time:
80 Deadlifts, 80/55 kg
60 Front Squats, 80/55 kg
80 Toes-to-bars
60 Wall Balls

80 Deadlifts (partner farmers hold w/ 2×24/16kg kettbells)
60 Front Squats, 60/40 kg (partner front rack hold w/ 2×24/16kg kettbells)
80 Toes-to-bars partner (plank hold)
60 Wall Balls (partner squat hold)

Scaled
80 Deadlifts, 60/40 kg
60 Front Squats, 60/40 kg
80 Knees to Elbows
60 Wall Balls

50+
80 KB Sumo Deadlifts
60 Front Squats, 50/30 kg
80 KB Goblet Squats
60 Wall Balls

EMOM EMOM EMOM OI OI OI 12/04/18

crossfit-front-squat
EMOM 8mins, alternating between:
5 Power Cleans, 60/40 kg
10 Handstand Push-ups

Then

EMOM 8 mins, alternating between:
8 Front Squats, 60/40 kg
10 Pull-ups

Then

EMOM 8 mins, alternating between:
5 Push Jerks, 60/40 kg
10 Burpees

A leg Burner – 18/1/18

CrossFit Output – A leg Burner with a push

Strength
A. Bench Press 7-7-7-7-7
Use heaviest weight across for all sets
A2. Bent Over Reverse Flys

Conditioning
Complete as many rounds as possible in 12 mins of:
6 Handstand Push-ups
8 Front Squats, 52.5/35kg
10 Row Calories

Finisher

8 x 20 secs / 10 secs
Tabata Hollow Rock
Tabata Hollow Hold

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