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

WODs

Saturday 1st December

30/11/2018

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A. As Many Rounds and Reps as possible in 35 minutes:
  • 100 Wall Ball Shots @ 20/14 lbs
  • 60 Chest-to-Bar Pull-Ups
  • 100 Russian Kettlebell Swings @ 28/20 kg
  • 60 Toes to Bars
  • 100 Box Jumps 24/20 inches
  • 60 Weighted Sit-Ups @ 50/35 lbs
  • 100 Kettlebell Sumo Deadlift High Pulls @ 28/20 kg
  • 60 Burpees
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Friday 30th November

29/11/2018

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A. Every 2 minutes, for 14 minutes (7 sets):
  • 3 Deadlifts @ 75%
      % of 3RM

B. For Time:
  • 50 Russian Kettlebell Swings @ 32/24 kg
  • 50 Box Jumps 24/20 inches
  • 50 Shoulder to Overheads @ 115/75 lbs

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Thursday 29th November

28/11/2018

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A. Every 90 seconds, for 10:30 (7 sets):
  • 3 Weighted Ring Dips
    Target to increase weight each set

B. For Reps:
  • 0-4 mins: 30 Handstand Push-ups
  • 4-8 mins: 800m Row
  • 8-12 mins: 40 Burpees to Target
  • 12-16: AMRAP Squat Cleans @(135/95)
      Score will be total number of Squat Cleans accumulated from 12-16 mins

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Wednesday 28th November

27/11/2018

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A. Every 2 minutes, for 14 minutes (7 sets):
  • 3 Barbell Bench Presses @ 80%

B. As Many Rounds and Reps as possible in 12 minutes:
  • 7 Overhead Squats @ 115/75 lbs
  • 1 Rope Climb
  • Run 120 meters​

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Tuesday 27th November

26/11/2018

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A. Every 2 minutes, for 14 minutes (7 sets):
  • 3 Sumo Deadlifts @ 70%
  • 6 Double Kettlebell Bent Over Rows@ 32/24kg
​       % of 3 RM Deadlift

B. 5 Rounds for Time:
  • 9 Hang Power Snatches @ 95/75 lbs
  • 18 Wall Ball Shots @ 20/14 lbs
      Target to complete under 9 minutes
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Monday 26th November

25/11/2018

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A. For Time:
  • 120 Double-Unders
  • 30 Alternating One-Arm Dumbbell Snatches @ 55/35 lbs
  • 5 Burpee Bar Muscle-Ups
  • 20 Dumbbell One-Arm Overhead Walking Lunge Steps (R) @ 55/25 lbs
  • 5 Burpee Bar Muscle-Ups
  • 20 Dumbbell One-Arm Overhead Walking Lunge Steps (L) @ 55/35 lbs
  • 5 Burpee Bar Muscle-Ups
  • 30 Alternating One-Arm Dumbbell Snatches @ 55/35 lbs
  • 120 Double-Unders

B. For Time:
  • 5 x 5 Strict TTB
              Immediately into 1 minute plank hold 

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Friday 23rd November

22/11/2018

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A. Every minute for 16 minutes (1 round):
  • 0-4 mins - 2 Power Clean + Jerk1
  • Rest 2 minutes
  • 6-10 mins- 1 Power Clean and Jerk + 1 Squat Clean + Jerk
  • Rest 2 minutes
  • 12-16 mins 2 Squat Cleans and Jerk 
      Weight increases each change of movement

B. As Many Rounds and Reps as possible in 12 minutes:
  • 14 Toes to Bars
  • 7 Double Kettlebell Cleans @ 24/16 kg
  • 3 Bar Muscle-Ups
  • 42 Double-Unders
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Thursday 22nd November

21/11/2018

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A. Every 2 minutes, for 10 minutes (5 sets):
Deadlift
  • Set 1 – 3 reps @ 90%
  • Set 2 – 3 reps @ 90%
  • Set 3 – 5 reps @ 90%
  • Set 4 – 5 reps @ 80%
  • Set 5 – 10 reps @ 70%
      % of 3RM

B. For Time:
  • 30 Burpees over the Barbell
  • 30 Barbell Thrusters @ 135/95 lbs
       Break workload up however you choose
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Wednesday 21st November

20/11/2018

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A. Every 2 minutes, for 10 minutes (5 sets):
  • 5 Deficit Handstand Push-Ups
      No prescribed deficit

B. As Many Reps as possible in 3 minutes for 4 round (12 minutes):
  • 18/14 Calories of Rowing
  • 3 Rope Climbs
  • Max Overhead Squats @ 96/65 lbs
      Rest 2 minutes between rounds
0 Comments

Tuesday 20th November

19/11/2018

0 Comments

 
A. Every 90 seconds, for 15 minutes (10 sets):
  • 1 Snatch @ 80%

B. 7 Rounds for Time:
  • 15 Wall Ball Shots @ 20/14 lbs
  • 9 Ring Dips
  • 3 Power Snatches @ 135/95 lbs

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