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

WODs

Friday 28th June

27/6/2019

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A.  Every 2 minutes, for 12 minutes (6 sets):
  • 3 Split Jerks @ 70%

B.  For Time:
  • Buy-in: 1,500m row
      10 Rounds

  • 12 Push UPs
  • 10 Single arm DB C+J (50/35lbs)
  • 8 Box Jump Over Overs (24/20)
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Thursday 27th June

26/6/2019

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A . .Every 2:30, for 12:30 (5 sets):
  • 2 Pause Front Squats @ 80%
​       Pause 2s at the bottom of the squat

B.  As Many Rounds and Reps as possible in 10 minutes:
  • 2 Toes to Bars
  • 12 Dumbbell Lunges @ 50/35 lbs
  • 12 Pull-Ups
  • Handstand Walk 12 meters
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Wednesday 26th June

25/6/2019

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A.  Every 2 minutes for 14 minutes (7 rounds):
  • 5 Power Cleans @ 135/95 lbs
  • 5 Push Jerks @ 135/95 lbs
  • Max Calories of Rowing

B.  Front Plank:
  • 3 sets of for 90 seconds
      Rest 2 minutes between sets
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Tuesday 25th June

24/6/2019

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A. Within 20 minutes:
  • Find 1 RM Snatch

B.  4 Rounds for Time:
  • 15 Power Snatches @ 95/65 lbs
  • 10 Barbell Thrusters @ 95/65 lbs
  • 10 Bar Facing Burpees
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Monday 24th June

23/6/2019

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A.  Every 2:30, for 12:30 (5 sets):
​       
Back Squat
  • Set 1 – 4 reps @ 80%
  • Set 2 – 4 reps @ 80%
  • Set 3 – 4 reps @ 80%
  • Set 4 – 8 reps @ 65%
  • Set 5 – 8 reps @ 65%

B.  As Many Rounds and Reps as possible in 9 minutes:
  • 50 Double-Unders
  • 15 Handstand Push-Ups
  • 7 Double Kettlebell Cleans @ 24/16 kg
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Friday 21st June

20/6/2019

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A.  For Time:
  • 50 Handstand Push-Ups

B.  As Many Rounds and Reps as possible in 15 minutes:
  • 24/18 Calories of Rowing
  • Handstand Walk 12 meters
  • 3 Rope Climbs

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Thursday 20th June

19/6/2019

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A.  Every 2:30, for 15 minutes (6 sets):
  • 2 Push Presses + 1 Split Jerk @ 70% of 1RM SJ

B.  As Many Rounds and Reps as possible in 10 minutes:
  • 7 Strict Pull-Ups
  • 14 Push Presses @ 95/70 lbs
  • 21 Box Jumps 24/20 inches
0 Comments

Wednesday 19th June

18/6/2019

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A.  Within 20 minutes:
  • Find your 3RM  Deadlift

B.  For Time:
  • 15 Power Cleans @ 155/105 lbs
  • 30 Bar Facing Burpees
  • 15 Squat Cleans @ 155/105 lbs

0 Comments

Tuesday 18th June

17/6/2019

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A:  3 alternating sets of:
  • ME Strict HSPU
  • 12-15 DBL DB Push Press
      Rest 3 mins between sets 

B.  As Many Rounds and Reps as possible in 18 minutes:
​      
In teams of 2:
  • 30 Weighted Ab-Mat Sit-Ups
  • 50 Wall Ball Shots @ 20/14 lbs
  • Run 400 meters (both run)
       Break up GHD’s and Wall Balls
​       Ball MUST NOT touch the ground throughout 18 mins


0 Comments

Monday 17th June

16/6/2019

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A.  Every 3 minutes, for 15 minutes (5 sets):
       Back Squat
  • Set 1 – 4 reps @ 80%
  • Set 2 – 4 reps @ 80%
  • Set 3 – 4 reps @ 80%
  • Set 4 – 4 reps @ 80%
  • Set 5 – 10 reps @ 55%

B.  As Many Rounds and Reps as possible in 12 minutes:
  • 50 Double-Unders
  • 18 Pull-Ups
  • Dumbbell One-Arm Overhead Walking Lunge 18 meters@ 50/35 lbs

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