Search Results for: 20th sept

Tuesday 20th September 2022

A. Bar muscle ups progressions (15 min)

Aim to achieve at least 5 sets of 3-5 reps at one station.

 

B. 2 rounds of: 

  • 2 mins of Ski Erg (calories)
  • 2 Minutes of Double unders (or practice)
  • 2 Minutes of Bar Muscle ups (any version or max ring dips)
  • 2 Minutes of Bike (calories)

2 mins rest between rounds.

Monday 20th September 2021

A. Front Squat

  • 4-4-4-4

E2.5M

 

B. “Lighter Fluid

For time:

  • 75 Thrusters (15/20)
  • 200 Double Unders
  • 75 Thrusters (15/20)

Friday 20th September 2019

CrossFit Total

  • 1RM Back Squat
  • 1RM Shoulder Press
  • 1RM Deadlift

 

Warm-up all movements then start strict clock with 12 mins for each movement before moving on.

Athletes encouraged to come prepared with numbers they are hoping to hit.

 

Finisher: Open WOD 12.1

  • 7 mins max burpees

Each burpee finishes with a jump to touch about 30cm above standing reach.

Thursday 20th September 2018

A. Front Squat

  • 2-2-2-2-2

 

B. 10 min AMRAP

Ascending Ladder

  • 3 Hang Squat Cleans (42.5/60)
  • 3 Burpee over bar
  • 6 Hang Squat Cleans
  • 6 Burpee over bar
  • 9 Hang Squat Cleans
  • 9 Burpee over bar
  • and 12/12 etc…..

Score is total reps.

Wednesday 20th September 2017

A. 10mins to find heaviest complex:

  • 1 x High Hang Clean (hips)
  • 1 x Hang Clean (knees)
  • 1 x Clean (floor)

No resetting on ground between hang and full clean

 

B. 3RFT

  • 400m Run
  • 21 Wall Balls (7/9)
  • 15 V-sits
  • 9 Ring Dips

Tuesday 20th September 2016

EMOM for 10

1st = 1 Squat Clean + 1 Hang SC + 1 Front Squat

2nd = Max Rep Strict Pull Up

 

8 min AMRAP

1000m row

Max Wall Balls (7/9)

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Saturday 20th September 2014

CrossFit Team Series – Round 2

Formal teams will be in the gym to complete their workout, while informal teams of 4 and pairs will be organised on the day and have the opportunity to complete any of the 4 workouts they desire.

 WOD 5 

For time, with one person working at a time complete in order:

  • 150 Wall Ball Shots (6/9) – Scaled = (5/6)
  • 100 Cleans (48/70) Scaled = (34/52)
  • 50 Muscles Ups (Scaled: Chest to Bar)

Clean can be full or power clean. 

 

WOD 6 

As male/female pairs perform as many rounds as possible of:

  • 50 Dead lifts, while partner holds deadlift (70/102) Scaled = (48/70)
  • 50 HSPU while partner holds handstand

Scaled division will do Push Press instead of HSPU (29/48) while partner holds handstand.

Pair will change with other pair once completed.

 

WOD 7 

For time, each athlete will perform 21-15-9 reps as a relay of:

  • Overhead Squats (34/52) Scaled = (29/43)
  • Toes to Bar

Order = Male – Female – Male – Female

 

WOD 8 

10 mins to find each team members 2RM Bench Press

Friday 20th September 2013

“Jackie”

  • 1000m Row
  • 50 Thursters (15/20)
  • 30 Pull-ups

Cash out:

3 set of  10 Ring Dips / 10 Hollow Rocks

 

 

Here you go boys…..Camille!

camille

Wednesday 4th September 2013

“JACK” 

20min AMRAP of:

  • 10 Shoulder to Overhead (35/50)
  • 10 KBS (16/24)
  • 10 BXJ (20/24)

 

Compare your scores & scaling form 20th April 2013 here

Jack WOD

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. 

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Saturday 20th April 2013

“Jack”

20mins AMRAP of:

  • 10 Shoulder to Overhead (35/50)
  • 10 KBS (16/24)
  • 10 BXJ (20″/24″)

Jack WOD

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. 

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.