ENDURANCE-Hall 4 19.12 PARTNER WOD: FOR TIME: – 80 cal Echo Bike 100 Burpees – 100 cal Echo Bike 100 Wall Balls 6/4kg – 120 cal Echo Bike 100 DB Box Step Overs @2×15/10kg 1 works , 1 rests. 21.12 PARTNER WOD FOR MAX CALORIES…
WODs-LOCATION-HALL 6 19.12 WOD: A) A) Bench Press 6 x 2 @RPE9.5 (same weight across all sets) CAP: 18 B) WOD: FOR TIME 27-21-15-9 – Cal Row – KB Russian Swings @40/32kg 20.12 WOD: A) ± 12 min Bar Muscle Ups Practice B) WOD: 15…
ENDURANCE-Hall 4 14.12 WOD: FOR TIME – 50 1 x DB Devil Press @12.5/7.5kg – 50 AbMat Sit Ups – 50 Box Jumps – 50 Wall Balls @6/4 – 50 cal Row – 50 Wall Balls @6/4 – 50 Box Jumps – 50 AbMat Sit…
WODs-LOCATION-HALL 6 12.12 WOD: A) Back Squat 5-5-3-3-1-1 @ Build Up B) WOD: 3 ROUNDS – 30/22 cal Echo Bike – 14 Single Arm DB Cluster @22.5/15kg – 4 Rope Climbs MORNING CLASSES ONLY IN THE EVENING MEGA XMAS WOD IN ALL HALLS 13.12 WOD:…
ENDURANCE-Hall 4 5.12 Compare to 30th May 2022 RE-TEST Crossfit U1 Triple 3 WEEK FOR TIME: 1 RX 3 km Row 300 Double Unders 3km RUN SC 2 km Row 200 Double Unders 2.1 km RUN 7.12 Compare to 1st June 2022 RE-TEST FOR TIME:…
WODs-LOCATION-HALL 6 5.12 WOD: RE-TEST A) Strict Shoulder Press WEEK Build up to a heavy single 1 CAP: 15 B) WOD: KAREN – FOR TIME – 150 Wallballs @ 9/6kg CAP: 13 min 6.12 WOD: RE-TEST A) Establish max broad jump and max vertical jump.…
ENDURANCE-Hall 4 28.11 Buddy WOD A) 15 min AMRAP: – 40 cal Bike Erg – 40 KB Swings – 40 Double Unders REST 3 min Buddy WOD A) 15 min AMRAP: – 30 cal Ski Erg – 30 Burpees – 30 DB Snatches @15/10kg 30.11…
WODs-LOCATION-HALL 6 28.11 WOD: A) Bench Press 4 x 5 @RPE8.5 (same weight across all sets) B) WOD: FOR TIME – 15 Devil Press – 50 Double Unders – 12 Devil Press – 75 Double Unders – 9 Devil Press – 100 Double Unders RX=2×22.5/15kg…
ENDURANCE-Hall 4 21.11 Teams of 3 – 33 min AMRAP: Switch after completing full round – 9 Wall Balls @6/4kg – 7/5 cal Ski Erg – 5 Burpees 23.11 A) 9 min AMRAP: – 9 Sit Ups – 9 Burpees Over the bar – 9…
WODs-LOCATION-HALL 6 21.11 WOD: A) Strict Pull Ups 5 x 4 (add weight if possible) B) WOD: ”JACK” 20 min AMRAP – 10 Push Press 53/35kg – 10 KB Swings @24/16kg – 10 Box Jumps @24/20″ 22.11 WOD: A) Deadlift 4 x 6 @RPE8 (same…
ENDURANCE-Hall 4 14.11 BUDDY WOD 30 Rounds For Time: – 10/8 cal Echo Bike – 40 m Shuttle Run – 8 DB Thrusters @2×15/10kg Swap with buddy after completing full round. 16.11 RUNNING CLOCK 0:00-5:00 25/20 cal Echo Bike + 10 Burpees (time left =…
WODs-LOCATION-HALL 6 14.11 WOD: A) Deadlift 4 x 8 @RPE7.5 (same weight across all sets) B) WOD: 3 ROUNDS – 20 Toe 2 Bar – 5 Power Cleans @100/75kg 15.11 WOD: WOD: 24 min AMRAP – 500/400m Row – 15 Hang Power Snatches – 500/400m…
