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Tuesday 28th February 2017

28/2/2017

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A) Back Squats
5 x 5 Work Sets
15 mins

B) 5 RFT
10 C2B Pull Ups
15 Sit Ups
20 OH Lunges 20/15kg

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WOD - Monday 27th February 2017

27/2/2017

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A) Clean and Jerks
EMOM x 5 Reps (Warm up Sets)
EMOM x 5 Reps at 85% of 1RM (work sets)

B) 12min AMRAP
10 SDLHP 40/25kg
10 S2O 40/25kg
30 Double Unders

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WOD - Saturday 25th February 2017

25/2/2017

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CrossFit Games Open WOD 17.1

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Time cap: 20 minutes


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WOD - Friday 24th February 2017

24/2/2017

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5 RFT

400m Run
2 Continuous Rope Ascents 
10 Bench Press 60/40kg


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WOD - Thursday 23rd February 2017

23/2/2017

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EMOM x 24min

1st min = Wall Ball Shots 9/6kg
2nd min = T2B
3rd min = Air Bike Cals

Perform as many Reps as possible in each minute
Record your lowest scores for each movement


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WOD - Wednesday 22nd February 2017

22/2/2017

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Complete as many Reps as possible in 17 minutes

50 Box Jumps 24/20"
30 Snatches 30/20kg
40 Box Jumps 24/20"
25 Snatches 40/30kg
30 Box Jumps 24/20"
20 Snatches 50/35kg
20 Box Jumps 24/20"
15 Snatches 60/40kg
10 Box Jumps 24/20"

AMRAP in remaining time Snatches 70/45kg


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WOD - Tuesday 21st February 2017

21/2/2017

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20 min AMRAP

200m Run
20 Ring Push Ups
​20 GHD Sit Ups
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WOD - Monday 20th February 2017

20/2/2017

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5 RFT

5 Power Cleans 60/40kg
10 Front Squats 60/40kg
5 Push Jerks 60/40kg
15 Pull Ups


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WOD - Saturday 18th February 2017

18/2/2017

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'Flippin' CrossFit

Working in teams of 3-4
Share the load to complete

50 Squats
50 Push Ups
50 Wall Balls
50 Burpees
50 Plate G2O
100 Cal Row

​*2 out of 3 Team members must land a bottle flip to move on to the next exercise. 
*One team member must be riding the Air Bike at all times - swap every 15 cals


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WOD - Friday 17th February 2017

17/2/2017

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20 min AMRAP of

17 Box Jumps 24/20"
2 Power Cleans 80/55kg
17 Chin Ups

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WOD - Thursday 16th February 2017

16/2/2017

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A) Snatch Singles
1 Rep EMOM x 5min @ 70%
1 Rep EMOM x 5min @ 75%
1 Rep EMOM x 5min @ 80%
1 Rep EMOM x 5min @ 85%

B) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
OHS 40/30kg
HSPU

15min Cap

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WOD - Wednesday 15th February 2017

15/2/2017

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400m Run
9 Rope Climbs
10 GHD Sit Ups
400m Run
6 Rope Climbs
20 GHD Sit Ups
400m Run
3 Rope Climbs
30 GHD Sit Ups

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WOD - Tuesday 14th February 2017

14/2/2017

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A) Deadlifts
E2MO2M
7 x 5 Reps (increasing load)

B) 10min AMRAP
5 Clean & Jerks 60/40kg
20 Double Unders


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WOD - Monday 13th February 2017

13/2/2017

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20 min AMRAP

8 OHWL 25/20kg
8 Burpees Over Plate
8 OHWL 25/20kg
8 C2B Pull Ups


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WOD - Saturday 11th February 2017

11/2/2017

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Partner up and share the load

For time:
800m Run (200m each Alt)
Then 8 Rounds alternating of
3 Squat Cleans 60/40kg
6 Burpess over the Bar
​9 Box Jump Overs 24/20"

800m Run (200m each Alt)
Then 6 Rounds alternating of
3 Squat Cleans 60/40kg
6 Burpess over the Bar
​9 Box Jump Overs 24/20"

800m Run (200m each Alt)
Then 4 Rounds alternating of
3 Squat Cleans 60/40kg
6 Burpess over the Bar
​9 Box Jump Overs 24/20"

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WOD - Friday 10th February 2017

10/2/2017

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Complete for time
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60 Push Ups
50 Pull Ups
40 S2O
30 C2BPU
20 HSPU
10 BMU

*Perform 30 DU before each new movement
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WOD - Thursday 9th February 2017

9/2/2017

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A) Back Squat
5 x 5 Work Sets
18mins

B) 10min AMRAP
3, 6, 9, 12, 15, 18........etc reps
Power Clean 60/40kg
Wall Ball Shots 9/6kg

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WOD - Wednesday 8th February 2017

8/2/2017

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A) Bench Press
5 x 5 Rep Work Sets
16mins

B) 3 RFT
400m Run
25 Russian KB Swings 32/24kg
15 Ring Dips

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WOD - Tuesday 7th February 2017

7/2/2017

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A) Hang Snatch
5 x  3 Reps
18mins

B) 12min AMRAP of
10 DB Snatches 25/20kg
10 Box Jump Overs 24/20"
10 T2B

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WOD - Monday 6th February 2017

6/2/2017

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Bench Mark girl 'FRAN'

21 - 15 - 9
Thruster 42.5/30kg
Pull Ups

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WOD - Saturday 4th February 2017

4/2/2017

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A) EMOTM x 10
Snatch Complex
1 x Hang Power Snatch
1 x Power Snatch
1 x Snatch Drop
1 x OH Squat

B) 10min AMRAP
5 Squat Snatch 50/35kg
10 Deadlift 50/35kg
15 T2B

C) EMOTM x 10
50m Run
Max Effort Burpees

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WOD - Friday 3rd February 2017

3/2/2017

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20 RFT

1 Power Clean Men @ BW / Female@3/4BW
10 Push Ups
15 Russian Twists 9/6kg MB

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WOD - Thursday 2nd February 2017

2/2/2017

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A) Rope Climb Skills
15min

B) Hero WOD 'BREHM'

For time
10 Rope Ascents
20 Back Squats 100/70kg
30 Handstand Push Ups
40 Calorie Row

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WOD - Wednesday 1st February 2017

1/2/2017

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Chipper for time

200m Run
40 Box Jumps 24/20"
200m Run
40 KB Swings 24/16kg
200m Run
40 Wall Ball Shots 9/6kg
200m Run
40 Sit Ups
200m Run
40 OHW Lunge 24/16kg
200m Run
40 T2B

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