• Home
  • Our Story
  • Coaches
  • Classes
  • Schedule
  • Gallery
  • Blog
  • WODs
  • Contact
  • Careers
  CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)

WODs

Wednesday 1st April

31/3/2020

0 Comments

 
A. Every 3 minutes, for 15 minutes (5 sets):
  • 6 Pull-Ups + 8 Box Handstand Push-Ups

B. Every 2 minute for 14 minutes (7 rounds):
  • 20/15 Calories of Rowing
  • Max Push Jerks @ 155/105 lbs
0 Comments

Tuesday March 31st

30/3/2020

0 Comments

 
A. Every 2 minutes, for 14 minutes (7 sets):
  • 3 Clean and Jerks @ 70%

B. For Time:
      9-6-3
  • Front Squats @95/65lbs
  • Bar Facing Burpees
     15-12-9
  • Front Squats @95/65lbs
  • Bar Facing Burpees
0 Comments

Monday March 30th

29/3/2020

0 Comments

 
A. 5 Rounds for Time:
  • Run 400 meters
  • 3 Rope Climbs
  • 7 Overhead Squats @ 135/95 lbs

B. Every 90 seconds, for 4:30 (3 sets):
  • Front Plank for 90 seconds
0 Comments

Friday 27th March

26/3/2020

0 Comments

 
A. Every 4 minutes, for 16 minutes (4 sets):
  • ​10 Back Squats @ 70-75%

B. 3 Rounds for Time:
  • 30 GHD Sit-Ups
  • 15 Dumbbell Box Step-Overs 24/20 inches @ 50/35 lbs
​

0 Comments

Thursday 26th March

25/3/2020

0 Comments

 
A. Within 20 minutes - Snatch: 
  • Set 1 – 5 reps
  • Set 2 – 4 reps
  • Set 3 – 3 reps
  • Set 4 – 2 reps
  • Set 5 – 2 reps
  • Set 6 – 2 reps

B. CrossFit Games Open 16.3 - 
As Many Rounds and Reps as possible in 7 minutes:
  • 10 Power Snatches @ 75/55 lbs
  • 3 Bar Muscle-Ups

C. CrossFit Games Open 16.3 – Scaled - As Many Rounds and Reps as possible in 7 minutes:
  • 10 Power Snatches @ 45/35 lbs
  • 5 Jumping Chest-to-Bar Pull-Ups
0 Comments

Wednesday 25th March

24/3/2020

0 Comments

 
A. Every 2 minutes, for 12 minutes (6 sets):
     
Weighted Ring Dips
  • Set 1 – 3 reps
  • Set 2 – 3 reps
  • Set 3 – 3 reps
  • Set 4 – 3 reps
  • Set 5 – 6 reps
  • Set 6 – 6 reps

B. For Time:
  • 50 Calories of Rowing
  • 30 Wall Ball Shots @ 20/14 lbs
  • 50 Burpees to Target
  • 30 Wall Ball Shots @ 20/14 lbs
  • 50 Calories of Rowing
​

0 Comments

Tuesday 24th March

23/3/2020

0 Comments

 
A. Every 2:30, for 12:30 (5 sets):
  • 8 Bent-Over Barbell Rows

B. 1-2-3-4-5-6-7-8-9-10 Reps for Time:
  • Dual Dumbbell Front Squat @ 50/35 lbs
  • Strict Handstand Push-Up
0 Comments

Monday 23rd March

22/3/2020

0 Comments

 
A. Every 2 minutes, for 14 minutes (7 sets):
  • 1 Power Clean + 1 Hang Power Clean + 2 Front Squats

B. For Time:
  • 5 Power Cleans @ 155/105 lbs
  • 12 Toes to Bars
  • 5 Power Cleans @ 155/105 lbs
  • 14 Toes to Bars
  • 5 Power Cleans @ 155/105 lbs
  • 16 Toes to Bars
  • 5 Power Cleans @ 155/105 lbs
  • 18 Toes to Bars
​

0 Comments

Friday 20th March

19/3/2020

0 Comments

 
A. Every 90 seconds, for 15 minutes (10 sets):
  • 3 Weighted Pull-Ups

B. For Time:
  • 200 Double-Unders
  • 7 Power Cleans @ 205/135 lbs
  • 15 Bar Facing Burpees
  • 5 Rope Climbs
  • 15 Bar Facing Burpees
  • 7 Power Cleans @ 205/135 lbs
  • 200 Double-Unders

​
0 Comments

Thursday 19th March

18/3/2020

0 Comments

 
A. Every 2 minutes, for 12 minutes (6 sets):
  • 2 Push Presses @ 70%

B. As Many Rounds and Reps as possible in 11 minutes:
  • 11 Push Presses @ 115/75 lbs
  • 33 Air Squats
0 Comments
<<Previous

    Author

    Write something about yourself. No need to be fancy, just an overview.

    Archives

    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    May 2016

    Categories

    All
    Wod

    RSS Feed

Picture
Picture
Picture
Workout Tracking Powered by WodUp
Call Us / WhatsApp 6413 9938  or email info@crossfitcavaliers.com 
  • Home
  • Our Story
  • Coaches
  • Classes
  • Schedule
  • Gallery
  • Blog
  • WODs
  • Contact
  • Careers