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WOD

Programming Week 5-2023-Hall 4

ENDURANCE-Hall 4 30.01 Endurance WOD: PARTNER WOD FOR TIME 20-18-16-14-12-10-8-6-4-2 Synchronised Burpees After each set perform 24 cal Echo Bike Split cal as you wish. 1.02 Endurance WOD: FOR TIME – 50 Push Ups – 6 Shuttle Run – 40 Burpees – 8 Shuttle Run…

Programming Week 5-2023-Hall 6

WODs-LOCATION-HALL 6 30.01 CrossFit A) Power Snatch – Barbell Cycling Every 1:45 x 5: – 5 Power Snatches @Build Up B) WOD: 5 ROUNDS – 20/15 cal Row – 12 Overhead Squats @43/30kg – 10 Push Ups 31.01 CrossFit A) ±12 min Ring Muscle Ups…

Programming Week 4-2023-Hall 4

ENDURANCE-Hall 4 23.01 Endurance WOD: Every 10 min x 4: – 1500/1200 m Row – 16 Burpees Box Jumps TIME LEFT = REST SCORE = SLOWEST ROUND 25.01 Endurance WOD: PARTNER WOD A) 9 min AMRAP – 20 cal Ski Erg – 20 DB Snatches…

Programming Week 4-2023-Hall 6

WODs-LOCATION-HALL 6 23.01 CrossFit A) 4 Supersets: – 12+12 Bulgarian Split Squats @Build Up – 15 Reverse Flyes (use small DB or plates) B) WOD: Every 3:00 x 5: – 15/11 cal Echo Bike – 12 DB Thrusters @2×22.5/15kg – 9 Toe 2 Bar 24.01…

Programming Week 3-2023-Hall 4

ENDURANCE-Hall 4 16.01 Endurance PARTNER WOD – FOR MAX REPS/ CALS – 6 min max cal BIKE ERG – 3 min max Burpees 2 min REST – 6 min max cal SKI ERG – 3 min max Wall Balls @6/4kg 2 min REST – 6…

Programming Week 3-2023-Hall 6

WODs-LOCATION-HALL 6 16.01 CrossFit A) Power Clean – Barbell Cycling Every 2:00 x 5: – 6 Power Cleans @Build Up B) WOD: FOR TIME 30-20-10-20-30 – Sumo Deadlift High Pull @43/30kg – Wall Balls @9/6kg 17.01 CrossFit WOD: FOR TIME – 1000/850 m Row –…

Programming Week 2-2023-Hall 4

ENDURANCE-Hall 4 9.01 Endurance WOD: PARTNER WOD FOR TIME – 1200m Row 12 Round DB Macho Man – 1000m Row 10 Round DB Macho Man – 800m Row 8 Round DB Macho Man – 600m Row 6 Round DB Macho Man – 400m Row 4…

Programming Week 2-2023-Hall 6

WODs-LOCATION-HALL 6 9.01 CrossFit A) 4 Supersets: – 18 Alt. Reverse Lunges with 1xKB/DB hold in goblet position @Build Up – 8+8 Single Arm Bent Over Rows @Build Up B) WOD: 14 min EMOM Min 1: 15/11 cal Echo Bike Min 2: 5 Sandbag Over…

Programming Week 1-2023-Hall 4

ENDURANCE-Hall 4 2.01 Endurance WOD: PARTNER WOD 33 min AMRAP – 30 Wall Balls @6/4kg – 40 DB Snatches @15/10kg – 50 Push Ups – 100 m Shuttle Run 4.01 Endurance FOR TIME: Cal Bike: 80-70-60-50-40-30-20-10 Double Unders 160-140-120-100-80-60-40-20 U1 LITE-Hall 4 3.01 CrossFit Lite…

Programming Week 1-2023-Hall 6

WODs-LOCATION-HALL 6 2.01 CrossFit A) Hang Power Snatch – Barbell Cycling Every 2:30 x 4: – 10 Hang Power Snatches @Build Up B) WOD: 5 ROUNDS – 5 Hang Power Snatch @53/35kg – 8 Burpees double hop over the bar – 40 Double Unders 3.01…

Programming Hall 4 week 52

ENDURANCE-Hall 4 28.12 WOD: 9 ROUNDS – 20/15 cal Row – 15 Burpee Box Jumps – 10 Single DB Thruster @1×15/10kg U1 LITE-Hall 4 27.12 WOD: A) Bench Press – 1 RM CAP: 18 B): WOD: 14 min EMOM Min 1: 8 Handstand Push Ups…

Programming Hall 6 week 52

WODs-LOCATION-HALL 6 25.12 WOD: CLOSE 26.12 WOD: CLOSE 27.12 WOD: A) Bench Press – 1RM CAP: 18 B): WOD: 14 min EMOM Min 1: 12 Handstand Push Ups Min 2: 15/11 cal Echo Bike 28.12 WOD: A) (Weighted) Pull Ups 5 x 3 @ Build…