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

WODs

Monday 1st June

31/5/2020

0 Comments

 
A. 5 sets of Pull-ups - every 3 minutes for 15 minutes:
  • 4 Strict Pull-Ups
  • 8-12 Banded Pull-Ups

​B. Nate - As Many Rounds and Reps as possible in 20 minutes:
  • 2 Muscle-Ups
  • 4 Handstand Push-Ups
  • 8 Kettlebell Swings @ 32/24kg
0 Comments

Friday 29th May

28/5/2020

0 Comments

 
A. Within 20 minutes:
  • Take 20 minutes to build to today's 1-RM Snatch

B. For Time:
  • 30 Snatches @ 135/95 lbs

​
0 Comments

Thursday 28th May

27/5/2020

0 Comments

 
A. Every 2 minutes, for 10 minutes (5 sets):
      Back Squats
  • 3 reps @ 70% (31X0 tempo)
  • 3 reps @ 70% (31X0 tempo)
  • 3 reps @ 70% (31X0 tempo)
  • 8 reps @ 60%
  • 8 reps @ 60%

B. As Many Reps as possible in 6 minutes:
  • Max Effort Row (Calories) for 3 minutes
  • Max Effort Push-Ups for 2 minutes
  • Max Effort Toes to Bar
Rest for 2 minutes, then

C. As Many Reps as possible in 6 minutes:
  • Max Effort Row (Calories) for 3 minutes
  • Max Effort Push-Ups for 2 minutes
  • Max Effort Toes to Bar 
Rest for 2 minutes, then
​
D. As Many Reps as possible in 6 minutes:
  • Max Effort Row (Calories) for 3 minutes
  • Max Effort Push-Ups for 2 minutes
  • Max Effort Toes to Bar 

0 Comments

Wednesday 27th May

26/5/2020

0 Comments

 
A. Strict Pull-Up
  • 2 sets of Max reps
      Rest 3 minutes between sets

Rest for 3 minutes, then

B. Kipping Pull-Up
  • 2 sets of Max reps
      Rest 3 minutes between sets

C. 2 Rounds for Time:
  • 30 Deadlifts @ 175/115 lbs
  • 30 Handstand Push-Ups
  • 30 Box Jumps 24/20 inches
  • 30 Ring Dips
0 Comments

Tuesday 26th May

25/5/2020

0 Comments

 
A. Within 20 minutes:
  • Take 20 minutes to build to today's 1-RM Clean and Jerk

B. As Many Rounds and Reps as possible in 12 minutes:
  • 5 Hang Power Clean and Jerks @ 135/95 lbs
  • 10 Burpees over the Barbell
  • ​16 Pistols
​
0 Comments

Monday 25th May

24/5/2020

0 Comments

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

​B. 3 Rounds for Time:
  • 100 Double-Unders
  • 30 Wall Ball Shots @ 20/14 lbs

0 Comments

Saturday 23rd May

22/5/2020

0 Comments

 
A. As Many Rounds and Reps as possible in 10 minutes:In teams of 2:
  • Assault Bike 8/6 calories
  • Run 120 meters

​Rest 3 minutes, then

B. As Many Rounds and Reps as possible in 10 minutes:In teams of 2:
  • 6 Burpee Box Jump-Overs 24/20 inches
  • 8 Dumbbell Thrusters @ 50/35 lbs

Rest 3 minutes, then


C. As Many Reps as possible in 10 minutes:In teams of 2:
  • Max Sandbag Cleans
  • From 0, E2MOM 10/8 Push-ups (together)

0 Comments

Friday 22nd May

21/5/2020

0 Comments

 
A. 3 sets of:
  • A1. 3 Tall Box Jumps
  • A2. Broad Jump  Max Distance

B. As Many Reps as possible in 6 minutes:
  • Power Cleans for 3 minutes @ 155/105 lbs
  • Push-Ups for 2 minutes
  • Box Jump Overs for 1 minute 24/20 inches

Rest for 2 minutes, then

C. As Many Reps as possible in 6 minutes:
  • Power Cleans for 3 minutes @ 155/105 lbs
  • Push-Ups for 2 minutes
  • Box Jump Overs for 1 minute 24/20 inches

Rest for 2 minutes, then

D. As Many Reps as possible in 10 minutes:
  • Power Cleans for 3 minutes @ 155/105 lbs
  • Push-Ups for 2 minutes
  • Box Jump Overs for 1 minute 24/20 inches

0 Comments

Thursday 21st May

20/5/2020

0 Comments

 
A. Every 2 minutes, for 10 minutes (5 sets):
     
Shoulder Presses
  • Set 1 – 3 reps
  • Set 2 – 3 reps
  • Set 3 – 3 reps
  • Set 4 – 6 reps
  • Set 5 – 6 reps

B. For Time:–
  • 25 Toes to Bars
  • Run 800 meters
  • 25 Toes to Bars
  • Run 800 meters
  • 25 Toes to Bars
0 Comments

Wednesday 20th May

19/5/2020

0 Comments

 
A. Deadlifts:
  • 20 minutes to find a 2RM

B. As Many Rounds and Reps as possible in 10 minutes:
  • 10 Single Arm Kettlebell Hang Squat Cleans @ 28/20 kg
  • 5 Wall Walks
0 Comments
<<Previous

    Author

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

    Archives

    July 2020
    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