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

WODs

May 21, 2018

20/5/2018

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6 alternating sets, starting a set every 2 minutes, of:
A1. 6 Back Squats @ 65% (30X1 tempo)
A2. 3 Front Squats
mini deload week mid cycle: ALTERNATING EMOM

B.For Time:
Death March50 meters@ 40/20 lbs
40 Barbell Hip Bridges@ 40/20 lbs
30 Toes to Bars
40 Renegade Rows @ 40/20 lbs
50 Dumbbell Floor Presses@ 40/20 lbs
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May 19, 2018

18/5/2018

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In teams of 2:
A.3 Rounds for Time:
60 Wall Ball Shots@ 20/14 lbs
Row500 meters

Rest 3 mins then

In teams of 2:

B.2 Rounds for Time:
100 Double-Unders
40 Toes to Bars

Rest 3 mins then

In teams of 2:

C.3 Rounds for Time:
60 Hang Power Cleans@ 115/80 lbs
Run400 meters
Rest 3 mins then

In teams of 2:
D.2 Rounds for Time:
30/20 Calories of Assault Bike
40 Front Squats@ 115/80 lbs
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May 18, 2018

17/5/2018

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A.Every 2 minutes, for 12 minutes (6 sets):
2 Pause Back Squats@ 70%(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 – 10 reps @ 60%
Set 2 – 8 reps @ 65%
Set 3 – 6 reps @ 70%
Set 4 – 4 reps @ 75%
Set 5 – 2 reps @ 80%

Rest 90 seconds between sets

C.
For Time:
Run1600 meters
20 Pull-Ups
200 Double-Unders
10 Chest-to-Bar Pull-Ups
50/40 Calories of Rowing
5 Bar Muscle-Ups
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May 17, 2018

16/5/2018

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A.Every 2 minutes, for 16 minutes (8 sets):
Overhead Squat
Set 1 – 3 reps
Set 2 – 3 reps
Set 3 – 2 reps
Set 4 – 2 reps
Set 5 – 1 rep
Set 6 – 1 rep
Set 7 – 1 rep
Set 8 – 1 rep

Find your heaviest single for the day

B.For Time:
50 Power Snatches@ 65%
Working at a TABATA style format

C.For Time:
50 Squat Cleans@ 65%
same format as B
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May 16, 2018

15/5/2018

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A.Every minute, for 12 minutes (12 sets):
Pull-Up
Set 1 – 1 rep
Set 2 – 2 reps
Set 3 – 3 reps
Set 4 – 4 reps
Set 5 – 5 reps
Set 6 – 6 reps
Set 7 – 7 reps
Set 8 – 8 reps
Set 9 – 9 reps
Set 10 – 10 reps
Set 11 – 11 reps
Set 12 – 12 reps

if you miss a minute... repeat that same number on your succeeding minutes after you rest a full minute from the minute you did not complete

B.25-20-15-10-5 Reps for Time
Box Jump24/20 inches
Russian Kettlebell Swing @ 32/24 kg
AbMat Sit-Up
Run120 meters
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May 15, 2018

14/5/2018

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A.Every minute, for 11 minutes (11 sets):
Handstand Push-Up
Set 1 – 5 reps
Set 2 – 4 reps
Set 3 – 3 reps
Set 4 – rest
Set 5 – 5 reps
Set 6 – 4 reps
Set 7 – 3 reps
Set 8 – rest
Set 9 – 5 reps
Set 10 – 4 reps
Set 11 – 3 reps

Rest a full minute in between each wave. Numbers suggested are based on Max number of 10-12 pull ups. add or subtract - 1 rep for every 3 reps of your max rep HS push up number.

B.Every 2 minutes, for 20 minutes (10 sets):
Split Jerk
Set 1 – 3 reps
Set 2 – 3 reps
Set 3 – 3 reps
Set 4 – 2 reps
Set 5 – 2 reps
Set 6 – 2 reps
Set 7 – 1 rep
Set 8 – 1 rep
Set 9 – 1 rep
Set 10 – 1 rep

find a heavy single

C.21-15-9 Reps for Time
Clean and Jerk@ 115/75 lbs
Burpee over the Barbell
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May 14, 2018

13/5/2018

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A.Every 2 minutes, for 18 minutes (9 sets):
Back Squat
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 70%
Set 3 – 2 reps @ 75%
Set 4 – 6 reps @ 70%
Set 5 – 4 reps @ 75%
Set 6 – 2 reps @ 80%
Set 7 – 6 reps @ 75%
Set 8 – 4 reps @ 80%
Set 9 – 2 reps @ 85%

WEEK 4

B.Front Squat
4 sets of 5 reps

Rest as needed
do heavier than last week's loads

C.
For Time:
50 Dumbbell Thrusters@ 50/35 lbs
40 Burpees
30 Toes to Bars
20 Dumbbell Squat Cleans @ 50/35 lbs
10 Man Makers@ 50/35 lbs

Working only in TABATA format 20/on 10/off until all reps per movement are completed
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May 12, 2018

11/5/2018

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In teams of 2:
A.Barraza
As Many Rounds and Reps as possible in 18 minutes:
Run200 meters
9 Deadlifts@ 275/185 lbs
6 Burpee Bar Muscle-Ups
Run together and share the reps any way you want
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May 11, 2018

10/5/2018

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A.Every 2 minutes, for 10 minutes (5 sets):
3 Pause Back Squats@ 70%(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 – 10 reps @ 65%
Set 2 – 8 reps @ 70%
Set 3 – 6 reps @ 75%
Set 4 – 4 reps @ 80%
Set 5 – 2 reps @ 85%

Rest 90 seconds between sets

C.
Every minute for 15 minutes (5 rounds):
Minute 1
50 Double-Unders
Minute 2
20 Wall Ball Shots@ 20/14 lbs
Minute 3
5 Bar Muscle-Ups
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May 10, 2018

9/5/2018

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A.Every 90 seconds, for 9 minutes (6 sets):
Heaving Snatch Balance
Set 1 – 3 reps
Set 2 – 2 reps
Set 3 – 1 rep
Set 4 – 1 rep
Set 5 – 1 rep
Set 6 – 1 rep

Find your heaviest single for the day

B.Power Snatch
4 sets of Max reps @ 60%Rest as needed

Set 1 - Max reps in 60 seconds (rest 2 minutes)
Set 2 - Max reps in 45 seconds (rest 90 seconds)
Set 3 - Max reps in 30 seconds (rest 1 minute)
​Set 4 - Max reps in 15 seconds

Rest 5 minutes then begin part C

C.Every 2 minutes, for 8 minutes (4 sets):
Max Hang Power Cleans@ 60%

Set 1 - Max reps in 60 seconds (rest 2 minutes)
Set 2 - Max reps in 45 seconds (rest 90 seconds)
Set 3 - Max reps in 30 seconds (rest 1 minute)
Set 4 - Max reps in 15 seconds

D.For Time:​
60 Burpee Box Jump-Overs24/20 inches
every 2 minutes do one rope climb
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