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

WODs

May 1, 2018

30/4/2018

0 Comments

 
A.Every 90 seconds, for 9 minutes (6 sets):
3 Shoulder Presses

work at 65-75% of your current 1RM across all sets

B.Every 90 seconds, for 9 minutes (6 sets):
3 Push Presses

work at 65-75% of your current 1RM across all sets

C.For Time:
30 Wall Ball Shots@ 20/14 lbs
10 Clean and Jerks@ 95/65 lbs
25 Wall Ball Shots@ 20/14 lbs
8 Clean and Jerks@ 115/75 lbs
20 Wall Ball Shots@ 20/14 lbs
6 Clean and Jerks@ 135/95 lbs
15 Wall Ball Shots@ 20/14 lbs
4 Clean and Jerks @ 155/105 lbs
10 Wall Ball Shots@ 20/14 lbs
2 Clean and Jerks@ 175/115 lbs
0 Comments

April 30, 2018

29/4/2018

0 Comments

 
A.Every 2 minutes, for 18 minutes (9 sets):
Back Squat
Set 1 – 6 reps @ 60%
Set 2 – 4 reps @ 65%
Set 3 – 2 reps @ 70%
Set 4 – 6 reps @ 65%
Set 5 – 4 reps @ 70%
Set 6 – 2 reps @ 75%
Set 7 – 6 reps @ 70%
Set 8 – 4 reps @ 75%
Set 9 – 2 reps @ 80%

WEEK 2
On the next 2 minute mark start B.

B.Front Squat
Set 1 – 5 reps @ 60%
Set 2 – 5 reps @ 65%
Set 3 – 5 reps @ 70%
Set 4 – 5 reps @ 75%
Rest as needed

C.Rounds Not For Time
Accessory Work
3 Supersets
10 Single Leg BB Deadlifts (moderate) each side
20 DB Floor Press
10 Strict Toes to Bar
20 Banded Pull-Aparts
​10 BB bench Hip bridges
0 Comments

April 28, 2018

27/4/2018

0 Comments

 
In teams of 2:
A.Burpsters!
Minute 0:00-15:00

alternating EMOM of:
Even - 10 Synchronised Burpees
Odd - max thrusters until you accumulate 100 REPS

Scoring: Time (lower is better)
Time Cap: 15 minutes


In teams of 2:

B.Double Up
Minute 15:00-30:00

alternating EMOM of:
Even - 25 Double Unders each
Odd - max Pull Ups until you accumulate 100 REPS

Scoring: Time (lower is better)
Time Cap: 15 minutes


In teams of 2:

C.Toe Run
Minute 30:00-45:00

alternating EMOM of:
Even - run 120 meters
Odd - max Toes to Bars until you accumulate 100 REPS

Scoring: Time (lower is better)
Time Cap: 15 minutes
0 Comments

April 27, 2018

26/4/2018

0 Comments

 
A.Every 2 minutes, for 8 minutes (4 sets):
3 Pause Back Squats@ 50%(32X1 tempo)

Rest anywhere from 90 seconds to 2 minutes after every effort
Rest 3 minutes then do part B

B.Front Squat
Set 1 – 12 reps @ 50%
Set 2 – 10 reps @ 55%
Set 3 – 8 reps @ 60%
Set 4 – 6 reps @ 65%

Rest 90 seconds between sets

C.
3 Rounds for Time:
15 Power Cleans@ 115/75 lbs
12 Toes to Bars
9 Shoulder to Overheads@ 115/75 lbs
6 Chest-to-Bar Pull-Ups
​

RX + is Bar Muscle Up instead of Chest To Bar Pull Ups
0 Comments

April 26, 2018

25/4/2018

0 Comments

 
A.Barbell Cycling Primer
On the 0:00 - 5 minute EMOM
1- EB OH Squat x 5
2- OH Squat x 4 (light weight)
3- OH Squat x 3 (moderate weight)
4- OH Squat x 2 (continue to increase weight)
5- OH Squat x 1 (heavy single)

minute 5:00-6:00 - rest
On minute 6:00 - 5 minute EMOM
1- EB Snatch Balance x 5
2- Snatch Balance x 4 (light)
3- Snatch Balance x 3 (moderate)
4- Snatch Balance x 2 (increase)
​5- Snatch Balance x 1 (heavy single)


NO FAILS

B.Every minute, for 6 minutes (6 sets):
3 Hang Squat Snatches@ 60%

Every set needs to be unbroken. This is a barbell cycling exercise.
Rest 3 minutes then begin part C

C.Hang Power Clean
6 sets of 4 reps @ 60-65%
Rest as needed

Same as the Snatch cycling, all sets and reps are TNG

D.Annie
50-40-30-20-10 Reps for Time
Double-Under
Sit-Up
0 Comments

April 25, 2018

24/4/2018

0 Comments

 
A.Max Strict Pull-Ups (31X0 tempo)
pause no longer than one second at the bottom

5 alternating sets, starting a set every 3 minutes, of:
B1. 6 Pendlay Rows
B2. Farmers Walk 100 meters @ 24/16 kg


C.As Many Reps as possible in 10 minutes:
5 Deadlifts@ 185/125 lbs
Max Wall Ball Shots@ 20/14 lbs

Around the building
Starting with Deadlifts, immediately into Max Wall Ball Shots inside a minute. Perform Deadlifts at the top of each minute succeeding.
0 Comments

April 24, 2018

23/4/2018

0 Comments

 
A.Every 90 seconds, for 6 minutes (4 sets):
3 Shoulder Presses

Not a superset. Build to a heavy 3 reps across all three lifts. Finishing one movement across four sets before moving to the next.

B.Every 90 seconds, for 6 minutes (4 sets):
3 Push Presses

C.Every 90 seconds, for 6 minutes (4 sets):
3 Push Jerks

D.Rounds for time
3 Rounds of
50 Double-Unders, 10 Burpees then:

40/35 Calorie Row,

2 Rounds of
50 Double-Unders, 10 Burpees then:

30/25 Calorie Row

1 Round of
50 Double-Unders, 10 Burpees then:
​
20/15 Calorie Row

Scoring: Time (lower is better)
0 Comments

April 23, 2018

22/4/2018

0 Comments

 
A.Every 2 minutes, for 18 minutes (9 sets):
Back Squat
Set 1 – 6 reps @ 60%
Set 2 – 4 reps @ 65%
Set 3 – 2 reps @ 70%
Set 4 – 6 reps @ 65%
Set 5 – 4 reps @ 70%
Set 6 – 2 reps @ 75%
Set 7 – 6 reps @ 70%
Set 8 – 4 reps @ 75%
Set 9 – 2 reps @ 80%
On the next 2 minute mark start B.

B.20 Front Squats

Load is at your starting Back Squat Weight

C.Rounds Not For Time
Accessory Work
3 Supersets
10 Romanian Deadlifts (moderate)
15 Pushups
20 Abmat Sit-Ups holding a 10# plate or dumbell across chest
25 Banded Pull-Aparts
​30 Hip bridges
0 Comments

April 21, 2018

20/4/2018

0 Comments

 
In teams of 2:
A.For Time:
Run1600 meters
60 Wall Ball Shots@ 20/14 lbs
50 Pull-Ups
40 Deadlifts@ 225/155 lbs
30 Burpees over the Barbell
20 Toes to Bars
10 Muscle-Ups
Run1600 meters

​Time Cap: 40 minutes

scale muscle ups to burpee pull ups
0 Comments

April 20, 2018

19/4/2018

0 Comments

 
A.Deadlift
Within 25 minutes:

Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 70%
Set 3 – 3 reps @ 75%
Set 4 – 2 reps @ 80%
Set 5 – 1 rep @ 85%
Set 6 – 1 rep @ 90%
Set 7 – 1 rep @ 95%
Set 8 – 1 rep @ 100%
Set 9 – 1 rep @ 100+%
Set 10 – 1 rep @ 100+%

Rest as needed

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.For Time:
75 Hollow Body Rocks
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