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

WODs

Friday 31st January

30/1/2020

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A. Every 3 minutes, for 15 minutes (5 sets):
  • 12 Barbell Glute Bridges

B. 3-6-9-12-9-6-3 Reps for Time:
  • Pull-Up
  • Clean and Jerk @ 135/95 lbs
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Thursday 30th January

29/1/2020

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A. 3 sets of:
      A1. 5 Weighted Ring Dips
      A2. 10 Kipping Ring Dips
      Rest 3 minutes after each set

B. With a continuously running clock, perform the following:
      0-5 minutes:

      As Many Rounds and Reps as possible in 5 minutes:
  • 11 Front Squats @ 95/65 lbs
  • 7 Push Presses @ 95/65 lbs
      5-10 minutes:
      For Time:
  • Run 800 meters
      10-15 minutes
      As Many Rounds and Reps as possible in 5 minutes:
  • 11 Front Squats @ 95/65 lbs
  • 7 Bar Facing Burpees
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Wednesday 29th January

28/1/2020

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A. For Time:
  • 55 Deadlifts @ 225/155 lbs

B. 2 Rounds for Time:
  • 30 Dumbbell Hang Snatches @ 50/35 lbs
  • 50 Wall Ball Shots @ 20/14 lbs
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Tuesday 28th January

27/1/2020

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​A. Every 2 minutes, for 10 minutes (5 sets):
      Front Squats
  • Set 1 – 3 reps @ 80%
  • Set 2 – 3 reps @ 80%
  • Set 3 – 3 reps @ 80%
  • Set 4 – 7 reps @ 60%
  • Set 5 – 7 reps @ 60%

B. 5 Rounds for Time:
  • 12 Dumbbell One-Arm Overhead Walking Lunge Steps @ 50/35 lbs
  • Handstand Walk 12 meters
  • 12 Toes to Bars
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Monday 27th January

26/1/2020

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A. Every 1 minute for 5 minutes (5 rounds):
  • Hanging L-Sit Hold for 20 seconds

B. 2 Rounds for Time:
  • 30 Burpee Box Jump-Overs 24/20 inches
  • 30 Overhead Squats @ 115/75 lbs
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Friday 24th January

23/1/2020

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A. Every 2:30, for 12:30 (5 sets):5 Shoulder Presses + 12 Cable Standing Tricep Extensions

B. As Many Rounds and Reps as possible in 10 minutes:55 Double-Unders
5 Hang Power Cleans @ 135/95 lbs
5 Jerks @ 135/95 lbs
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Thursday 23rd January

22/1/2020

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A. Every 2:30, for 15 minutes (6 sets):
  • 3 Pause Front Squats @ 65% (22X1 tempo)

B. 5 Rounds for Time:– 20 Wall Ball Shots @ 20/14 lbs
  • 5 Devil's Presses @ 50/35 lbs
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Wednesday 22nd January

21/1/2020

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A.  5 sets of:
  • A1. Feet On Box Pike Handstand Hold for 20 seconds
  • A2. Handstand Walk
      Rest 2 minutes between sets

B. Interval Training:
  • Row 3 x 1000 meters
​​      Rest for 5 minutes between intervals
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Tuesday 21st January

20/1/2020

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A. Every 2 minutes, for 10 minutes (5 sets):
  • 3 Barbell Deficit Deadlifts @ 75% of 3RM

B. 2 Rounds for Time:
  • Run 800 meters
  • 30 GHD Sit-Ups
  • 15 Deadlifts @ 225/155 lbs

0 Comments

Monday 20th January

19/1/2020

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A. Every 3 minutes, for 15 minutes (5 sets):
  • 5 Front Squats @ 75%

B. As Many Rounds and Reps as possible in 12 minutes:
  • 5 Strict Chest-to-Bar Pull-Ups
  • 10 Ring Dips
  • 15 Front Squats @ 95/65 lbs
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