WOD Monday 5/1/2015
A: Push press 8 reps 5 sets 1 min rest
B: Deadlift 6 reps 5 sets 2 mins rest
C: 12 Min AMRAP
15 Pull ups
20 Wall Balls 9/6
25 KB swings 24/16
WOD Monday 5/1/2015
A: Push press 8 reps 5 sets 1 min rest
B: Deadlift 6 reps 5 sets 2 mins rest
C: 12 Min AMRAP
15 Pull ups
20 Wall Balls 9/6
25 KB swings 24/16
WOD Sat 3/1/2015
5 Min AMRAP
5 shoulder to overhead 40/30
run 100m
Rest 3 mins
5 min AMRAP
8 Box Jump 24/20
6 Pull up
Rest 3 Mins
5 Min AMRAP
6 Burpee
30 Double unders
BASE:
A: Hollow rocks 30 secs on 30 secs off, 7 rounds
B: EMOTM 8 mins
6 Wallballs
3 Burpees
C: 5 Rounds for time
9 Push ups
9 Front squats 40/30
CLIMB
A: Bear complex 10 min to get a tough single
B: EMOTM 8 Mins
4 Dead lift 50% of your one rep max
30 Double unders
C: For time
21-15-9 reps of
T2B
Front squats 40/30
WOD Wed 30/12/2014
Open WOD 14.4
14 min AMRAP
60 Cal row (sub for row 300 double unders or 600metre run)
50 Toes 2 Bar
40 Wall Balls 9/6
30 Cleans 60/40
20 Muscle ups
Oh and happy New Year
WOD Tue 30/12/2014
Base A: Overhead Squat 6 reps 4 sets 2 mins rest
B: 10 Mins EMOTM
3 pull up
3 push up
3 squat
C: AMRAP 6 mins
5 burpee
10 goblet lunge 24/16
Climb A: Clean Pull 4 reps 5 sets 2 mins rest
B: EMOTM 10 mins
Clean cluster 1.1.1
C: AMRAP 6 mins
6 Deadlift 70/50
6 HSPU
WOD Mon 29/12/2014
A: strict pull up or chest to bars
1 – 10 reps 7 sets 60 secs rest
B: Front Squat
EMOTM 8 Mins 5 reps
C: For time 10-9-8-7-6-5-4-3-2-1reps
Wall balls 9/6
1-2-3-4-5-6-7-8-9-10 reps
KB swings 24/16
Wednesday 24th December 2014
30 min AMRAP
4 Power Clean@80%
6 Burpee Box Jump 24/20
8 C2B pull ups
60 Double unders
And then……
Rest 6 mins
And then…..
20 Unbroken wall balls
rest 2 mins repeat.
WOD Tue 23/12/2014
Base A: 10 mins to get a tough deadlift double
B: EMOTM 10 Mins
Odd 10 KB swing
Even 6 front squat 60% max
C: 7 Min AMRAP
4 wall walks
6 Burpee
8 walking lunge 20/10
Climb A: 1 power clean + 2 Front squat + 3 Push jerk 5 rounds 1 min rest between rounds
B: EMOTM 10 Min
Odd 9 power clean @55-65%
Even 6-10 HSPU
C: 7 Min AMRAP
9 KB swing 24/16
7 box jumps 24/20
5 ring dips
CrossFit Armidale’s opening hours for the holiday season will be as follows:
Monday 22nd – hours as per normal (6am, 1:05pm and 6:10pm)
Tuesday 23rd – hours as per normal
Wednesday 24th – 6am class and 12noon class. No 6pm session
Thursday 25th Christmas day – closed
Friday 26th Boxing day – closed
Saturday 27th – closed
Sunday 28th – closed
Monday 29th – hours per normal
New years eve – Wednesday 31st – 6am and 12noon classes. No 6pm session
New years day – closed
2nd Jan – hours as per normal
WOD Mon 22/12/2014
A: Strict pull up, or strict C2B pull up
1 – 10 reps 6 sets 90 secs rest
B: Overhead squat 5 reps 6 sets 1 min rest
C: Tabata
Pull up
Front squat
Sit up
Score is total reps