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

WODs

Saturday 30th November

29/11/2019

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A. As Many Rounds and Reps as possible in 10 minutes:
In teams of 2:
– 30/20 Calories of Rowing
– 20 Deadlifts @ 135/95 lbs

Rest for 3 minutes, then


​B. As Many Rounds and Reps as possible in 10 minutes:
In teams of 2:
– Run 240 meters
– 20 Hang Power Cleans @ 135/95 lbs

Rest for 3 minutes, then


C. As Many Rounds and Reps as possible in 10 minutes:
In teams of 2:
– 30/20 Calories of Assault Bike
– 20 Kettlebell Swings @ 32/24 kg
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Friday 29th November

28/11/2019

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A. Every 2 minutes, for 14 minutes (7 sets):
  • 2 Push Presses @ 75%
      Pausing 2 seconds in dipped position

B. As Many Rounds and Reps as possible in 7 minutes:
  • 16 Dumbbell Snatches @ 50/35 lbs
  • 3 Bar Muscle-Ups
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Thursday 28th November

27/11/2019

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A. 5x intervals of 30s work, 60s rest: 
  • Ring Row
    Each working set should be max reps
​
​B. 3 Rounds for Time:
  • Run with Kettlebell 240 meters @ 32/24 kg
  • 30 Air Squats
  • 20 Handstand Push-Ups
  • 100 Double-Unders
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Wednesday 27th November

26/11/2019

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A. Every 2:30, for 12:30 (5 sets):
      Front Squats
  • Set 1 – 3 reps @ 80%
  • Set 2 – 3 reps @ 80%
  • Set 3 – 3 reps @ 80%
  • Set 4 – 7 reps @ 65%
  • Set 5 – 7 reps @ 65%

​B. For Time:
  • 5 Hang Squat Cleans @ 175/115 lbs
  • 15 Bar Facing Burpees
  • 25 Chest-to-Bar Pull-Ups
  • 15 Bar Facing Burpees
  • 5 Hang Squat Cleans @ 175/115 lbs
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Tuesday 26th November

25/11/2019

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A. 5 sets every 2:30 minutes:
  • 3 Barbell Bench Presses @ 75%
  • 10 Lying Medicine Ball Throws
The aim for this will be to pass the ball as high as possible every rep. (working with a partner)

B. As Many Rounds and Reps as possible in 11 minutes:
  • 21 Dumbbell One-Arm Overhead Walking Lunge Steps @ 50/35 lbs
  • 15/11 Calories of Assault Bike
  • Handstand Walk 8 meters
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Monday 25th November

24/11/2019

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A. 4 Rounds for Time:
  • 20 Box Jump Overs 24/20 inches
  • 15 Push Presses @ 135/95 lbs
  • 15 Toes to Bars

B. 4 Sets of:
  • B1. 20 Russian Twists
  • B2. Right Side Plank Hold on Forearm for 30 seconds
  • B3. Left Side Plank Hold on Forearm for 30 seconds
​      Rest 90 seconds between sets
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Friday 22nd November

21/11/2019

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A. Alternating Sets: Hang Power Clean, Shoulder to Overhead      3 sets of:
  • A1. 10 Hang Power Cleans @ 135/95 lbs
              Rest 30 seconds
  • A2. 10 Shoulder to Overheads @ 135/95 lbs

B. 5 Rounds for Time:
  • 10 Dual Dumbbell Power Cleans @ 50/35 lbs
  • 20 Box Jump Overs 24/20 inches


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Thursday 21st November

20/11/2019

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A. Every 2 minutes, for 14 minutes (7 sets):     
      Barbell Bench Press
  • Set 1 – 1 rep @ 90%
  • Set 2 – 1 rep @ 90%
  • Set 3 – 1 rep @ 90%
  • Set 4 – 1 rep @ 90%
  • Set 5 – 1 rep @ 90%
  • Set 6 – 5 reps @ 65%
  • Set 7 – 5 reps @ 65%

Last 2 sets at 65% - Work with partner. Negative should be as slow as possible to chest. Partner will pull bar off the chest

B. 3 Rounds for Time:
  • Run 240 meters
  • 3 Rope Climbs
  • 9 Overhead Squats @ 95/65 lbs


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Wednesday 20th November

19/11/2019

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A. Every 2 minutes, for 12 minutes (6 sets):
  • 3 Strict Pull-Ups

B. As Many Rounds and Reps as possible in 4 tabatas:
  • 12/8 Cal Row
  • 8 Burpees Over Rower
  • 6 KB Snatch (R)
  • 6 KB Snatch (L)
0 Comments

Tuesday 19th November

18/11/2019

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A. Every 2:30, for 12:30 (5 sets):
  • 2 Box Squats @ 80%
​
B. 5 Rounds for Time:
  • 15 Ring Dips
  • 3 Hang Squat Clean Thrusters @ 135/95 lbs
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