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

WODs

Tuesday 30th June

29/6/2020

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A. Back Squat
  • 20 minutes to find your 1RM

B. Perform as many reps in 60 seconds of:
  • Back Squat for 1 minute @ 50% for reps

C. For Time:
  • 100 Burpees to Target

​
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Monday 29th June

28/6/2020

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A. Every 1 minute, for 5 minutes (5 sets):
  • 1.1 Power Cleans @ 70%

B. Every 1 minute, for 5 minutes (5 sets):
  • 1.1x Power Clean + Push Jerks @ 70%

C.
For Time:

  • 50 Toes to Bars
  • 50 Handstand Push-Ups
  • Row 1000 meters
       Break-up the reps however you like before completing the row
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Friday 26th June

25/6/2020

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

B. For Time:
  • 100 Box Jump Overs 24/20 inches
  • Row 50/40 calories
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Thursday 25th June

24/6/2020

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A. Every 1 minute, for 5 minutes (5 sets):
  • 3 Strict Pull-Ups (X1X1 tempo)

B. Every 1 minute, for 5 minutes (5 sets):
  • 5 Kipping Pull-Ups

C. As Many Rounds and Reps as possible in 3 minutes - 5 Rounds (rest for 1 minutes between rounds):

      Buy In:
  • 3 Rope Climbs
      Then:
  • 12 Deadlifts @ 135/95 lbs
  • 9 Hang Power Cleans @ 135/95 lbs
  • 6 Push Jerks @ 135/95 lbs

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Wednesday 24th June

23/6/2020

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A. Every 90 seconds, for 15 minutes (10 sets):
  • Hang Power Snatch + Power Snatch

B. For Time:– Run 1200 meters
  • 100 Wall Ball Shots @ 20/14 lbs
​

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Tuesday 23rd June

22/6/2020

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A. Every 3 minutes, for 15 minutes (5 sets):   
      Back Squats
  •  3 reps @ 80-85% (32X1 tempo)
  • 3 reps @ 80-85% (32X1 tempo)
  • 3 reps @ 80-85% (32X1 tempo)
  • 3 reps @ 80-85% (32X1 tempo)
  • 20 reps @ 50%

B. For Time:
  • 50 Dumbbell One-Arm Box Step-Ups 24/20 inches @ 50/35 lbs
  • 50 Burpee Box Jumps 24/20 inches
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Monday 22nd June

21/6/2020

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A. As Many Rounds and Reps as possible in 20 minutes:
  • 12 Push-Ups
  • 14 Kettlebell Swings @ 24/16 kg
  • 32 Double-Unders

B. 4 sets: 
  • 15 GHD Sit-Up
      Rest 2 minutes between sets
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Saturday 20th June

20/6/2020

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A. For Time:       
       In teams of 2:
  • 100 Front Squats @ 135/95 lbs
  • 25 Synchro Sit-Ups
  • 80 Shoulder to Overheads @ 115/75 lbs
  • 25 Synchro Sit-Ups
  • 60 Barbell Thrusters @ 95/65 lbs
  • 25 Synchro Sit-Ups

       One partner lifts, the other runs 120m and then switch.
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Friday 19th June

18/6/2020

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A. Every 2 minutes, for 14 minutes (4 sets):
  • 2 Power Cleans @ 75%
  • 2 Power Cleans @ 75%
  • 2 Power Cleans @ 75%
  • 2 Power Cleans @ 75%
  • 1 Power Clean and Jerk @ 80%
  • 1 Power Clean and Jerk @ 80%
  • 1 Power Clean and Jerk @ 80%

B. Every 1 minute for 16 minutes (4 rounds):
  • Minute 1 – 10-15 Pull-Ups
  • Minute 2 – 10 Dumbbell Push Presses @ 50/35 lbs
  • Minute 3 – 10-15 Toes to Bars
  • Minute 4 – 10 Burpee Box Jumps 24/20 inches
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Thursday 18th June

17/6/2020

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A. Every 2:30, for 15 minutes (6 sets):
      Back Squat
  • 1 rep @ 90%
  • 1 rep @ 90%
  • 1 rep @ 90%
  • 1 rep @ 90%
  • 2 reps @ 80%
  • 2 reps @ 80%

B. For Time:
  • 30-20-10
              Calories Assault bike 
  • 15-10-5
              Deadlift @245/165lbs

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