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

WODs

Thursday 1st August

31/7/2019

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A.  Every 2 minutes, for 10 minutes (5 sets):
  • 1 Split Jerk @ 80%

B.  For Time:
  • 40 Dual Dumbbell Power Cleans @ 50/35 lbs
  • 30 Dumbbell Push Presses @ 50/35 lbs
  • 20 Weighted Box Step-Overs 24/20 inches @ 50/35 lbs
  • 10 Dumbbell Thrusters @ 50/35 lbs

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Wednesday 31st July

30/7/2019

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A.  Back Squat
  • 20 minutes to find your 1RM
​
B.  As Many Rounds and Reps as possible in 7 minutes: 
  • 11 Pull-Ups
  • 7 Back Squats @ 115/75 lbs
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Tuesday 30th July

29/7/2019

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A.  As Many Rounds and Reps as possible in 15 minutes:
  • Dumbbell One-Arm Overhead Walking Lunge 20 meters @ 50/35 lbs
  • 14 Toes to Bars
  • Dumbbell One-Arm Overhead Walking Lunge 20 meters @ 50/35 lbs
  • 14 Hand Release Push-Ups

B.  Weighted Front Plank for Max Duration @ 20/10 lbs
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Monday 29th July

28/7/2019

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A. Every 90 seconds, for 12 minutes (8 sets):
  • 2 Power Snatches @ 70%


B.  4 Rounds for Time:
  • 8 Hang Power Snatches @ 95/65 lbs
  • 5 Burpees over the Barbell

Rest for 2 minutes, then

​C  4 Rounds for Time:

  • 8 Hang Power Snatches @ 95/65 lbs
  • 5 Burpees over the Barbell


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Saturday 27th July

26/7/2019

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In teams of 2:
A.  As Many Reps as possible in 7 minutes:
  • Run 400 meters
  • 32 Overhead Squats @ 75/55 lbs
  • 24 Pull-Ups
  • 16 Handstand Push-Ups
  • Max Rope Climbs
      Partners run together

Rest for 3 minutes, then

B.  As Many Reps as possible in 7 minutes:
  • Row 500 meters
  • 32 Kettlebell Swings @ 24/16 kg
  • 24 Burpees to Target
  • 16 Toes to Bars
  • Max Calories of Assault Bike

Rest for 3 minutes, then

C.  As Many Reps as possible in 7 minutes:
  • 200 Double-Unders
  • 24 Dual Dumbbell Front Squats @ 50/35 lbs
  • 16 Box Jump Overs 24/20 inches
  • 12 Dumbbell Push Presses @ 50/35 lbs
  • Max Wall Ball Shots @ 20/14 lbs

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Friday 26th July

25/7/2019

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A.  Every 3 minutes, for 12 minutes (4 sets):
  • 4 Back Squats @ 75%

B.  
For Time:
  • 20 Weighted Box Step-Overs 24/20 inches @ 40/25 lbs
  • 40 Handstand Push-Ups
  • 20 Weighted Box Step-Overs 24/25 inches @ 40/25 lbs​
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Thursday 25th July

24/7/2019

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A.  Toes to Bar:
  • 3 sets of Max reps ​

B.  As Many Rounds and Reps as possible in 15 minutes:
  • 100 Double-Unders
  • 10 Deadlifts @ 225/155 lbs
  • 20 Burpees over the Barbell
  • 30 Wall Ball Shots @ 20/14 lbs
0 Comments

Wednesday 24th July

23/7/2019

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A.  Barbell Bench Press:
  • 20 minutes to find 1RM

B.  As Many Rounds and Reps as possible in 10 minutes:
  • 21 Pull-Ups
  • 15 Single-Arm Dumbbell Hang Clean & Jerks @ 50/35 lbs
  • 9 Goblet Squats @ 50/35 lbs

0 Comments

Tuesday 23rd July

22/7/2019

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A:  5 alternating sets, starting a set every 3 minutes, of:
  • 16 Dumbbell Bulgarian Split Squats
  • 12 GHD Weighted Back Extensions

B.  As Many Rounds and Reps as possible in 8 minutes:
  • 3 Wall Walks
  • 15 Box Jumps 24/20 inches

0 Comments

Monday 22nd July

21/7/2019

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A.  GHD Sit-Up:
  • 5 sets of 15 reps

B.  For Time:
  • 400m Run
  • 21 KB Snatch (20/12kg)
      11-9-7-5-3
  • Bar Muscle Up
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