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

WODs

Friday 30th August

29/8/2019

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A.  Every 90 seconds, for 12 minutes (8 sets):
  • 2 Weighted Pull-Ups

B.  For Time:
  • Run 400 meters
  • 30 GHD Sit-Ups
  • 15 Deadlifts @ 175/115 lbs

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Thursday 29th August

28/8/2019

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A.  Every 2 minutes, for 16 minutes (8 sets):
  • 1 Clean and Jerk @ 85-90%

B.  For Time:
  • 60 Double Kettlebell Clean and Jerks @ 50/35 lbs
      Every break 8 Pull-Ups
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Wednesday 28th August

27/8/2019

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A.  As Many Rounds and Reps as possible in 17 minutes:
  • 50/40 Calories of Rowing
  • 40 Push-Ups
  • 30 Dumbbell Burpee Box Step-Overs 24/20 inches @ 55/35 lbs
  • 20 Toes to Bars
  • 10 Burpee Box Jump-Overs 24/20 inches

B.  Every minute, for 5 minutes (5 sets):
  • Hanging L-Sit Hold for 15 seconds

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Tuesday 27th August

26/8/2019

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A.  Every 2:30, for 12:30 (5 sets):
  • 2 Front Squats @ 85%

B.  As Many Rounds and Reps as possible in 12 minutes:
  • 125 Double Unders
       2 Rounds
  • 12 DBL DB Front Squats (50/35lbs)
  • 10 HSPU
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Monday 26th August

25/8/2019

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A.  Every 2 minutes, for 12 minutes (6 sets):
  • Hang Snatch + Snatch @ 70-75%

B.  6 Rounds for Time:
  • Handstand Walk 10 meters
  • 5 Power Snatches @ 115/70 lbs

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Friday 23rd August

22/8/2019

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A: 4 sets of:
  • 10 Push-Ups + Max Pull-ups
      Cap at 15 reps
      Rest 2.5 minutes after each set

B.  As Many Rounds and Reps as possible in 15 minutes:
  • 50 GHD Sit-Ups
  • 50 Handstand Push-Ups
  • 50/40 Calories of Rowing
  • 50 Wall Ball Shots @ 20/14 lbs

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Thursday 22nd August

21/8/2019

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A.  Every 90 seconds, for 9 minutes (6 sets):
  • 2 Deadlifts @ 60% of 1 RM
     Working with a tempo of around 3-5 seconds on the way up to full extension

B.  As Many Rounds and Reps as possible in 11 minutes:
  • 10 Deadlifts @ 225/155 lbs
  • 10 Burpees over the Barbell
  • 75 Double-Unders

0 Comments

Wednesday 21st August

20/8/2019

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A.  Every minute, for 5 minutes (5 sets):
  • 2 Squat Cleans @ 60%

Rest for 2 minutes, then

B.  Every minute, for 5 minutes (5 sets):
  • 1 Clean and Jerk @ 75%

C.  For Time:
  • 50 Dual Dumbbell Hang Clusters @ 50/35 lbs
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Tuesday 20th August

19/8/2019

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A.  4 sets of:
  • Hollow Body Hold for 20 seconds + Max Toes to Bar
      Cap at 15 reps
      Rest 2 minutes after each set

B.  As Many Rounds and Reps as possible in 21 minutes:
      4 Rounds:
  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats
      +
  • 400m Run
0 Comments

Monday 19th August

18/8/2019

0 Comments

 
A.  6 sets of:
  • 3 Weighted Pull-Ups + 3-5 Strict Pull-ups
      Rest 2 minutes after each set

B.  10 Rounds for Time:
  • 12 Alternating One-Arm Dumbbell Snatches @ 50/35 lbs
  • 3 Ring Muscle-Ups
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