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  CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)

WODs

Friday 1st February

31/1/2019

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A.  Every 2:30, for 12:30 (5 sets):
  • 5 Barbell Bench Presses @ 80%

B.  As Many Rounds and Reps as possible in 15 minutes:
  • 15 Deadlifts @ 135/95 lbs
  • 15 Push-Ups
  • 15 Medicine Ball Sit-Ups @ 20/14 lbs

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Thursday 31st January

30/1/2019

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A.  Every 2 minutes, for 12 minutes (6 sets):
  • 3 Weighted Pull-Ups

B. As Many Rounds and Reps as possible in 10 minutes:
  • Dumbbell Walking Lunges 15 meters @ 50/35 lbs
  • 10 Burpees to Target
  • 5 Pull-Ups

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Wednesday 30th January

29/1/2019

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A.  Toes to Bar
  • 5 sets of 10 reps 
      Hang from the bar for 15s before completing the T2B.
      Rest as needed between sets

B.  Run
  • 5 x 800 meters
      Rest 3 minutes between intervals
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Tuesday 29th January

28/1/2019

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A.  Every 30 seconds for 10 minutes (10 rounds): 
       Minutes 0:00 – 0:30
  • 1 Power Clean
​       Minutes 0:30 – 1:00
  • 1 Squat Clean

B.  As Many Rounds and Reps as possible in 14 minutes:
  • 7 Handstand Push-Ups
  • 12 Hang Squat Cleans @ 95/75 lbs
      Rest 30s after each round
      Try to complete each round unbroken

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Monday 28th January

27/1/2019

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A.  Every 3 minutes, for 12 minutes (4 sets):
  • 8 Back Squats @ 65%

B.  4 Rounds for Time:
  • 60 Double-Unders
  • 15 Double Kettlebell Deadlifts @ 32/24 kg
  • 5 Bar Muscle-Ups

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Saturday 26th January

25/1/2019

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In teams of 2:
A.  42-30-18 Reps for Time:
  • Barbell Thruster @ 115/75 lbs
  • Burpee
  • Calories of Rowing
 Rest 3 minutes then,
​
B.  21-15-9 Reps for Time
  • Wall Ball Shots @ 20/14 lbs
  • Partner Medicine Ball Sit-Up @ 20/14 lbs
     Run 400 meters after each set of 21-15-9
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Friday 25th January

24/1/2019

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A.  As Many Rounds and Reps as possible in 18 minutes:
  • Run 400 meters
  • 12 Toes to Bars
  • 6 Squat Snatches @ 125/85 lbs

B.  Weighted Front Plank
  • 3 sets of for 1 minute​
​      Rest 1 minute between sets
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Thursday 24th January

23/1/2019

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A.  Every 2 minutes, for 10 minutes (5 sets):
  • 3 Shoulder Presses
      Increase weight each set

B.  As Many Rounds and Reps as possible in 12 minutes:
  • 12/9 Calories of Rowing
  • 9 Handstand Push-Ups
  • 6 Double Kettlebell Cleans @ 24/16 kg

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Wednesday 23rd January

22/1/2019

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A.  Every 2:30, for 12:30 (5 sets):
      Deadlift
  • Set 1 – 10 reps
  • Set 2 – 8 reps
  • Set 3 – 6 reps
  • Set 4 – 4 reps
  • Set 5 – 2 reps 
Work at max weight for each set. So as the reps decrease each set, you will look to complete comfortable jumps according to how you feel.

B.  As Many Rounds and Reps as possible in 12 minutes:
  • 18 Pistols
  • 13 Kettlebell Swings @ 24/16 kg
  • 7 Deadlifts @ 225/155 lbs
  • 2 Rope Climbs


0 Comments

Tuesday 22nd January

21/1/2019

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A.  Toes to Bar
  • 3 sets of Max reps 
      Rest 2 minutes between sets

B.  2 Rounds for Time:
  • 25 Hang Power Cleans @ 115/75 lbs
  • 50 Double-Unders
  • 25 Push Presses @ 115/75 lbs
  • 50 Double-Unders
  • 25 Burpees to Target


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