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

WODs

Wednesday 1st January

31/12/2019

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A. For Time:
  • 50 Calories of Rowing
  • 40 Dumbbell Push Presses @ 50/35 lbs
  • 30 Burpees to Target
  • 50 Calories of Rowing
  • 40 Dumbbell Push Presses @ 50/35 lbs
  • 30 Burpee Box Jump-Overs 24/20 inches

B. Every 30 seconds for 5 minutes (10 rounds):
  • Hanging L-Sit Hold for 20 seconds
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Tuesday 31st December

30/12/2019

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A. 5 Sets every 3 minutes for 15 minutes:
  • A1. 7 Romanian Deadlifts @ 40% 3RM DL
  • A2. 12 Squat Jumps​

B. As Many Rounds and Reps as possible in 9 minutes:
  • 30 Double-Unders
  • 10 Pistols
  • 5 Hang Power Cleans @ 135/95 lbs
       *Double Unders to be completed unbroken
0 Comments

Monday 30th December

29/12/2019

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A. Every 30 seconds for 5 minutes (10 rounds):
  • 1 Power Snatch
      7 Mins to build to power snatch weight

Rest for 2 minutes, then

B. Every 30 seconds for 5 minutes (10 rounds):
  • 1 Snatch
      Increase weight from power snatch

C. For Time:
  • 50 Toes to Bars
  • 50 Handstand Push-Ups
      Break up the reps however you choose
0 Comments

Saturday 28th December

27/12/2019

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A. 21-18-15-12 Reps for Time:In teams of 2:
  • Dumbbell Thruster @ 50/35 lbs
  • Box Jump 24/20 inches
  • Toes to Bar
      You go I go, both partners, complete all the reps
      
Rest for 1 minute, then

B. 18-15-12-9 Reps for Time:
In teams of 2:
  • Kettlebell Swing @ 24/20 kg
  • Weighted Sit-Up @ 50/35 lbs
  • Devil's Press @ 50/35 lbs
     You go I go, both partners, complete all the reps
     Rest for 1 minute, then

C. 15-12-9-6 Reps for Time:In teams of 2:
  • Alternating One-Arm Dumbbell Snatch @ 50/35 lbs
  • Burpee over Dumbbell
      You go I go, both partners, complete all the reps

​
0 Comments

Friday 27th December

26/12/2019

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A. Every 1 minute for 12 minutes (6 rounds):
     Minute 1
  • 12/8 Calories of Rowing
     Minute 2
  • 5-10 Toes to Bars

B. For Time:
  • 30 Dual Kettlebell Snatches @ 20/12 kg
  • 30/22 Calories of Rowing
  • 20 Dual Kettlebell Box Step-Overs 24/20 inches @ 20 kg
  • 30/22 Calories of Rowing
  • 10 Burpee Box Jumps 24/20 inches
0 Comments

Thursday 26th December

25/12/2019

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A. Every 2:30, for 12:30 (5 sets):
  • 5 Front Squats @ 70%

B. For Time:
  • 21-15-9 Deadlift @ 225/155 lbs
  • 9-7-5 Bar Muscle Up
0 Comments

Wednesday 25th December

24/12/2019

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A. 15 Rounds for Time:
  • 1 Power Clean and Jerk @ 155/105 lbs
  • Rest for 20 seconds
  • 1 Hang Power Clean and Jerk @ 155/105 lbs
  • Rest for 20 seconds

B. For Time:
  • 30 Hang Squat Clean Thrusters @ 135/95 lbs


0 Comments

Tuesday 24th December

23/12/2019

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A. Every 2 minutes, for 10 minutes (5 sets):
​   
   Weighted Ring Dips
  • Set 1 – 3 reps 
  • Set 2 – 3 reps
  • Set 3 – 3 reps
  • Set 4 – 8 reps
  • Set 5 – 8 reps

B. 4 Rounds for Time:
  • 12 Overhead Squats @ 115/75 lbs
  • 4 Rope Climbs
  • Run 400 meters
0 Comments

Monday 23rd December

22/12/2019

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A. Every 4 minutes, for 16 minutes (4 sets):
  • 12 Dumbbell Bulgarian Split Squats

B. As Many Rounds and Reps as possible in 4 minutes:
  • 3 Strict Handstand Push-Ups
  • 7 Kettlebell Swings @ 24/16 kg
  • 37 Double-Unders
     
 Rest for 2 minutes, then

C. As Many Rounds and Reps as possible in 4 minutes:
  • 3 Strict Handstand Push-Ups
  • 7 Kettlebell Swings @ 24/16 kg
  • 37 Double-Unders
0 Comments

Saturday 21st December

20/12/2019

0 Comments

 
A. 20 Rounds for Time:
      In teams of 2:
  • 4 Power Cleans @ 155/105 lbs
  • 8 Push-Ups
  • 12 Bar Facing Burpees
  • 16 Deadlifts @ 155/105 lbs

Rest 3 minutes, then


B. Perform as many reps in 4 minutes of:
     In teams of 2:
  • Wall Ball Shots @ 20/14 lbs
0 Comments
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