• Home
  • Our Story
  • Coaches
  • Classes
  • Schedule
  • Gallery
  • Blog
  • WODs
  • Contact
  • Careers
  CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)

WODs

March 6, 2017

5/3/2017

0 Comments

 
A:Warm Up

00:00-03:00
Cardio at easy pace. Can be run, row, bike or jump rope.

03:00-07:00
Squat hold x 2 minutes
Couch Stretch x 1 minute each

07:00-15:00
3 Rounds:
10 Goblet Squats (add weight)
10 Kettlbell Swings
10 Ring Rows (Advanced and Move to strict pull-ups if needed)

15:00-20:00
Begin warming up and setting up front squats.

B: Front Squat (5x4)
Every 3 minutes for 15, perform 4 heavy front squats.
(20:00-40:00)

C: Metcon (6 Rounds for reps)

Each round for time:
00:00-03:00
15 Front Squats
2 Lap Run
Rest remaining
03:00-06:00
Row 500m
6 Burpees over rower
06:00-09:00
15 Front Squats
2 lap run
09:00-12:00
Row 500m
6 Burpees over rower
12:00-15:00
15 Front Squats
2 Lap run
15:00-18:00
Row 500m
6 Burpees over rower

RX+ is 135/95 and 8 burpees over erg
RX is 115/75

scale distance and weight as needed to accomplish all work within the 3 minute window
0 Comments



Leave a Reply.

    Author

    Write something about yourself. No need to be fancy, just an overview.

    Archives

    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    May 2016

    Categories

    All
    Wod

    RSS Feed

Picture
Picture
Picture
Workout Tracking Powered by WodUp
Call Us / WhatsApp 6413 9938  or email info@crossfitcavaliers.com 
  • Home
  • Our Story
  • Coaches
  • Classes
  • Schedule
  • Gallery
  • Blog
  • WODs
  • Contact
  • Careers