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

WODs

Friday 1st November

31/10/2019

0 Comments

 
A.  Every 2:30, for 15 minutes (6 sets):
       Pause Back Squat
  • Set 1 – 2 reps @ 75%
  • Set 2 – 2 reps @ 75%
  • Set 3 – 2 reps @ 75%
  • Set 4 – 2 reps @ 75%
  • Set 5 – 6 reps @ 60%
  • Set 6 – 6 reps @ 60%

B.  Every minute for 10 minutes (10 rounds):
  • 5 Deadlift @55% of 3rm
  • 10-15 Wall Balls Shots @20/14 lbs
      *Score= Total number of wall balls
      *minimum per round 10 max per round 15
0 Comments

Thursday 31st October

30/10/2019

0 Comments

 
A:  5 sets every 2 mins 30 seconds of:
  • 8 Dual Dumbbell Seated presses
  • 8 Push-Ups (3010 tempo)

B.  As Many Rounds and Reps as possible in 12 minutes:
  • 18 Toes to Bars
  • 9 Push Presses @ 115/75 lbs
  • 27 Box Jump Overs 24/20 inches
0 Comments

Wednesday 30th October

29/10/2019

0 Comments

 
A.  As Many Rounds and Reps as possible in 24 minutes:
  • 20 Burpees over the Rower
  • 40 Calories of Rowing
  • Run 500 meters

B.  Midline - 3 Sets:
  • 20 Slow Mountain Climbers + 1 Min Plank 
       Rest 90 seconds between sets

0 Comments

Tuesday 29th October

28/10/2019

0 Comments

 
A.  Every 3 minutes, for 12 minutes (4 sets):
  • 8 Barbell Reverse Lunges @ 55% of 1 RM Back Squat

B.  DT - 5 Rounds for Time:
  • 12 Deadlifts @ 155/105 lbs
  • 9 Hang Power Cleans @ 155/105 lbs
  • 6 Push Jerks @ 155/105 lbs


0 Comments

Monday 28th October

27/10/2019

0 Comments

 
A.  1 Barbell Bench Press
  • 20 minutes to build to a 1RM
​
B.  For Time:
  • 150 Double-Unders
  • 15 Dumbbell Clusters @ 50/35 lbs
  • 100 Double-Unders
  • 10 Dumbbell Clusters @ 50/35 lbs
  • 50 Double-Unders
  • 5 Dumbbell Clusters @ 50/35 lbs

0 Comments

Saturday 26th October

25/10/2019

0 Comments

 
A.  CrossFit Games Open 20.3 - For Time:
  • 21 Deadlifts @ 225/155 lbs
  • 21 Handstand Push-Ups
  • 15 Deadlifts @ 225/155 lbs
  • 15 Handstand Push-Ups
  • 9 Deadlifts @ 225/155 lbs
  • 9 Handstand Push-Ups
  • 21 Deadlifts @ 315/205 lbs
  • Handstand Walk 50 feet
  • 15 Deadlifts @ 315/205 lbs
  • Handstand Walk 50 feet
  • 9 Deadlifts @ 315/205 lbs
  • Handstand Walk 50 feet
    Time Cap: 9 minutes
0 Comments

Friday 25th October

24/10/2019

0 Comments

 
A.  Eva - 5 Rounds for Time:
  • Run 800 meters
  • 30 Kettlebell Swings @ 2/1.5 pood
  • 30 Pull-Ups

0 Comments

Thursday 24th October

23/10/2019

0 Comments

 
A.  Dual Kettlebell Overhead Walking Lunge Step:
  • 5 sets of 20 metres @ 20/12 kg

B.  For Time:
  • 30 Handstand Push-Ups
  • 40 Dumbbell Burpee Box Step-Overs 24/20 inches @ 50/35 lbs
  • 50 Wall Ball Shots @ 20/14 lbs
0 Comments

Wednesday 23rd October

22/10/2019

1 Comment

 
A.  Every 2 minutes, for 16 minutes (8 sets):
  • 1 Power Snatch + 2 Overhead Squats @ 60% of 1RM

B.  As Many Reps as possible in 7 minutes:
  • 3 Snatch @115/75 lbs
  • 3 Lateral Burpees Over Bar
  • 3 Snatch
  • 6 Lateral Burpees Over Bar
  • 3 Snatch
  • 9 Lateral Burpees Over Bar
  • Etc.​
1 Comment

Tuesday 22nd October

21/10/2019

0 Comments

 
A.  Pull-Ups - 4 sets of:
       A1.  10 x Undehand Ring Rows
       A2.   Maximum Strict Pull-Ups

B.  As Many Rounds and Reps as possible in 21 minutes:
  • 8 Muscle-Ups
  • 14 Back Squats @ 135/95 lbs
  • 30/22 Calories of Rowing
0 Comments
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