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

WODs

Tuesday 1st January

31/12/2018

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A.  Every 2 minutes, for 14 minutes (7 sets):
  • 1 Shoulder Press + 3 Push Presses@ 50%
​       50% of 1RM Jerk


B.  As Many Rounds and Reps as possible in 10 minutes:
  • Run 240 meters
  • 16 Alternating Pistols
  • Handstand Walk 8 meters

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Monday 31st December

30/12/2018

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A.  Every 2:30, for 10 minutes (4 sets):
  • 3 Snatch Grip Deadlifts + 2 Squat Snatches + 1 Overhead Squat@ 65-70% of 1 RM C&J
 
B.  As Many Rounds and Reps as possible in 7 minutes:
  • 1 Power Snatch@ 75/55 lbs
  • 1 Overhead Squat @ 75/55 lbs
  • 2 Chest-to-Bar Pull-Ups
  • 2 Power Snatches@ 75/55 lbs
  • 2 Overhead Squats @ 75/55 lbs
  • 4 Chest-to-Bar Pull-Ups
     Each round we will add 1 rep to our barbell work and 2 reps to our C2B pull ups 1-1-2; 2-2-4; 3-3-6; etc.
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Friday 28th December

27/12/2018

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A.  Weighted Strict Pull-Up
  • 5x3 Max Weight Strict Pull Up
      Rest 2 minutes between sets

B.  For Time:
  • Row1600 meters
  • 100 Wall Ball Shots@ 20/14 lbs
  • 50 Burpees
  • 25 Chest-to-Bar Pull-Ups 
      Time cap: 24 minutes
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Thursday 27th December

26/12/2018

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A.  Every 3 minutes, for 15 minutes (5 sets):
  •  7 Back Squats@ 70% of 1RM

B.  As Many Rounds and Reps as possible in 16 minutes:
  • 150 Double-Unders
  • 21 Barbell Sumo Deadlift High Pulls @ 115/75 lbs
  • 14 Front-Racked Barbell Lunges@ 115/75 lbs
  • 7 Strict Handstand Push-Ups

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Wednesday 26th December

25/12/2018

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A.  Every 90 seconds, for 10:30 (7 sets):
  • 4 Hang Power Cleans + 3 Front Squats + 2 Push Jerks
      Choose a weight that you can complete unbroken

B.  For Time:
  • 40 Box Jump Overs24/20 inches
  • 20 Power Cleans@ 135/95 lbs

0 Comments

Tuesday 25th December

24/12/2018

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A.  Pull-ups
  • 4 x 5 Strict Pull Ups + ME Kipping Pull Ups
      Rest 2 mins between sets

B.  As Many Rounds and Reps as possible in 24 minutes:
  • 15 Toes to Bars
  • 20 Dumbbell Burpee Box Step-Overs24/20 inches @ 55/35 lbs
  • Run 600 meters

0 Comments

Monday 24th December

23/12/2018

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A.  Every 2 minutes, for 12 minutes (6 sets):
      Shoulder Press
  • Set 1 – 3 reps @ 40%
  • Set 2 – 3 reps
  • Set 3 – 3 reps
  • Set 4 – 3 reps
  • Set 5 – 3 reps
  • Set 6 – 3 reps 
     Start at 40% of 1RM Jerk, reset after each rep.
     Increase weight each set.


B.  For Time:
  • 30 Deadlifts@ 225/155 lbs
  • 100 Wall Ball Shots@ 20/14 lbs
  • 30 Bar Facing Burpees

0 Comments

Saturday 22nd December

21/12/2018

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In teams of 2:
With a continuously running clock: 0:00-15:00
A.  For Time:
  • 200 Double-Unders
  • 20 Clean and Jerks @ 135/95 lbs
  • 200 Double-Unders
  • 20 Clean and Jerks @ 135/95 lbs

At 15:01-30:00
B.  For Time:
  • Run 400 meters
  • 40 Hang Power Snatches @ 95/65 lbs
  • Run 400 meters
  • 40 Hang Power Snatches @ 95/65 lbs

At 30:01-40:00
C.  Perform as many reps in 10 minutes of:
  • ​Calories of Rowing
0 Comments

Friday 21st December

20/12/2018

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A.  Every 2 minutes, for 12 minutes (6 sets):
  • 1 Snatch + 2 Overhead Squats

B.  As Many Rounds and Reps as possible in 7 minutes:
      CrossFit Games Open 16.3
  • 10 Power Snatches@ 75/55 lbs
  • 3 Bar Muscle-Ups

0 Comments

Thursday 20th November

19/12/2018

0 Comments

 
A.  As Many Rounds and Reps as possible in 20 minutes:
  • 5 Devil's Presses@ 50/35 lbs
  • 10 Box Jumps24/20 inches
  • 15 Wall Ball Shots@ 20/14 lbs
  • 20/15 Calories of Rowing

B.  GHD Sit-Up
  • 6 sets of 15 reps ​
      Rest 2 mins between sets
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